Tuesday, 5/27/14
Strength/ Skill – EMOM 10 mins Even min – 10 Med Ball Cleans. Odd Min 5 Strict HSPU’S
Three rounds for time:
Run 400m
21 Power snatch, 75# (55#)
3 Rope climbs
Strength/ Skill – EMOM 10 mins Even min – 10 Med Ball Cleans. Odd Min 5 Strict HSPU’S
Three rounds for time:
Run 400m
21 Power snatch, 75# (55#)
3 Rope climbs
Strength: Deadlifts 5X5 All 5 sets should be at your 5RM Teams of 3: (1 Athlete per station) EMOM 18: 25 Russian Kettlebell Swings (70/53#) 40 D/U’s Max Calorie Row* *Score = total calories as a team
9AM Class only today. “12 Days of Thankfulness” 1 50 D/U’s 2 Muscle-Ups 3 Dumbbell Thrusters (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Walking Lunges with Dumbbells (55/35 lbs) 11…
4X5 Min Rds for Reps: 0:00-2:00, 2 rd of “Cindy” then max D/U 2:00-3:00, Max DB Snatches 45/30 3:00-4:00, Deadlifts 95/65 4:00-5:00 Wall Balls 20/14 rest 3 min between rds. 15 min to work on skills- HSPU, D/U, any rig movement, etc….
Strength/Skill – 1 RM Strict Press WOD 7 min AMRAP 10 wipers 10 Power Snatch Rest 1 minute 7 min AMRAP 10 Pull-ups 10 Back Squats (taken from the ground) Rx – 95/65 Advanced – 75/55 Beginner – 55/45
As of lately SOME, not all, are failing to put equipment back after they use it. Sometimes we forget, that happens. When it occurs repeatedly you are not being responsible/accountable. I do not want to have to come up to you to ask you to put your equipment back for certain reasons. This includes what…
5 RFT 2 – Rope climbs Shuttle Sprints 10m 20m 30m 10 Pistols Alternating Legs 20 K.B. Swings 53/35