Tuesday, 5-3-16
Strength-
5×5 Deadlift @75% of 1 RM
WOD-
4 Minute AMRAP:
6 Alt Pistols
12 Ring Rows
Rest 3 Minutes
4 Minute AMRAP:
10 Toes to Bar
50 ft Bear Crawl
Rest 3 Minutes
4 Minute AMRAP:
25 Double Unders
10 Wall Balls (20/14)
Strength-
5×5 Deadlift @75% of 1 RM
WOD-
4 Minute AMRAP:
6 Alt Pistols
12 Ring Rows
Rest 3 Minutes
4 Minute AMRAP:
10 Toes to Bar
50 ft Bear Crawl
Rest 3 Minutes
4 Minute AMRAP:
25 Double Unders
10 Wall Balls (20/14)
Make sure you warm into you first weights… Deadlift waves E2MOM for 12 min Set 1 – 4 Reps @ 70% Set 2 – 2 Reps 82.5% Set 3 – 4 Reps @ 75% Set 4 – 2 Reps @87.5% Set 5 – 4 Reps @80% Set 6 – 2 Reps @90% For time: 30…
Strength: Bench Press 5 X 3 27 Min EMOM Min 1: – 12/15 Calorie Row Min 2: – 40 Sec Plank Hold Min 3: – 40 Double Unders
Judging starts at 10am OPEN 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Rx’d: (Ages 16-54) Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Scaled: (Ages 16-54) Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to…
3X 50 D/Us Every time you break 5 burpees. Teams of 3 AMRAP 7 Deadlifts 50 Reps (135/95) 50 Reps (155/105) Max Reps (185/135) -3 Minute Rest- AMRAP 7 Front Squat 50 Reps (135/95) 50 Reps (155/105) Max Reps (185/135) -3 Minute Rest- AMRAP 7 Power Clean 50 Reps (135/95) 50 Reps (155/105) Max Reps…
Strength Skill – Weighted Push-ups 3-3-3-3-3 2 R.F.T. 10 OH squats (115/75#) 10 burpee box jump overs 10 push press (115/75#) 10 cleans (115/75#) 10 T2B 10 cleans (115/75#) 10 push press (115/75#) 10 burpee box jump overs 10 OH squats (115/75#)
“Abbate” 1 Mile Run 21 Clean & Jerk 155/105 800m Run 21 Clean & Jerk 1 Mile Run *Finish it*