Spring is 3 weeks away…hooray!!!!
Skill/Strength – Squat Clean Thrusters
W.O.D. – 5 RFT
15 Squat Clean Thrusters 95/65
10 C2B Pull-ups/20 C2B Jumpimg Pull-ups
10 Ring Push-ups (Games Style)
Strength 10 sets Push press x 2 + Push Jerk increasing weight TABATAS Sit-up KBS 35/20 Push up Ring Rows Thruster 45/33
Strength – Push Press 3 x 1 W.O.D For time: 20 Chest to Bar Pull-ups 20 Box Jumps, 24″ box 20 Toes to Bar 80 m Overhead Walking Lunge , 45 / 35 lbs plate. 20 Toes to Bar 20 Box Jumps, 24″ box 20 Chest to Bar Pull-ups
Skill – Hang power clean WOD 4 R.F.T. 7 hang power cleans 155/105 14 reverse sit ups 21 Wall balls 20/14 28 Double unders
Strength/Skill – Deadlift 3×5 12 min AMRAP: 1 Kettlebell Clean 1 Goblet Squat 10 Mountain Climbers 2 KB Cleans 2 Goblet Squat 10 Mountain Climbers3, 3, 10…
No 5AM class Friday. 15 min EMOM Min 1- 15 Hanging knee raises Min 2- :45 Caterpillar Plank Min 3- 12 V-Ups For time: 5 Rope Climbs 3:1 ..then.. 21-15-9 HSPU 2:1 (Female RX = 15-12-9) OHS 155/105 …then.. 5 Rope Climbs *21 min Cap*
“Annie” 50-40-30-20-10 D/U Sit Up Work up to 70% of 1RM Front Squat then.. E2MOM for 10 Min 1 Pause FS+ 2 FS *5sec pause at bottom*