NO 5AM CLASSES THIS WEEK
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Strength:
Weighted Push Ups
6×5
“Hulk Hogan”
Every 2 min for 20min
3 Muscle Ups (6 c2b pull ups)
5 Power Cleans 185/135
7 Burpee to plate 25/15 (open standard)
Skill – Muscle – ups W.O.D. 18 min A.M.R.A.P. 400m run 6 muscle-ups (assisted 3:1) 10 Squat Cleans 135/95
Strength: Push Press+Push Jerk 2 PP & 1 PJ x 7 start @ 60% of Push Press and build 5 RFT – 20 Russian twists 20/14 10 Right arm OH walking lunge 40/25 20 Russian twists 10 Left arm OH walking lunge
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Strength: 18 min EMOM Min 1: 10 T2B Min 2: 5 Squat Cleans Min 3: 10 floor Presses Open Wod 13.2 10 Min AMRAP 5 S2O 115/75 10 Deadlifts 115/75 15 Box Jumps 24/20
Strength/Skill – O.H Squat 5×1 AMRAP 20 Minutes 10 Overhead Squats – 125/83 10 Hang Cleans – 125/83 300 Meter Run
Strength: EMOM X5 Power Cleans 3 @ 70% 3 @ 75% 3 @ 78% 3RM attempt x 2 sets EMOM x 5 Push Presses 3 @70% 3 @75% 3 @ 78% 3 RM attempt X 2 Start the clock and run 200m (short run)…….. 2:00 to get this done at 2mins run…
For time 400 meter run 6 Power snatches 12 thrusters 18 Front rack lunges 500 meter row 24 Over bar burpees 30 Wall balls 36 Double unders (scale 3:1 singles) 400 meter run 400 run is around building One bar Rx+: 135/95, 30/20 Rx: 115/80, 20/14 Adv: 95/65, 20/14 Beg: 75/55, 16/10