Tuesday, 6-13-17
Strength:
5X3 Snatch Grip Deadlift @ 100%
4X3 Snatch Grip High pull @ 100%
4X3 Hang Power Snatches @ 70%
10-9-8-7-6-5-4-3-2-1
Push Ups
KBS
100m Run after each set
Strength:
5X3 Snatch Grip Deadlift @ 100%
4X3 Snatch Grip High pull @ 100%
4X3 Hang Power Snatches @ 70%
10-9-8-7-6-5-4-3-2-1
Push Ups
KBS
100m Run after each set
15 Min EMOM 2 Back Squats @ 80% 7-5-3 Muscle Ups 21-15-9 Deadlifts 275/185 7-5-3 Muscle Ups 21-15-9 Box Jumps 30/24
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER Strength/Skill – Handstand Walks, HSPU’s, Kipping HSPU”s, Handstands While developing your upper body strength with the pull-ups, push-ups, and dips, a measure of balance and…
2RDs 10 Squats :30 Squat Hold 10 Ring Rows 5 Burpee Every 1:30 min for 9 min Tempo Back Squat 6×2 5 second down, 1 second pause in the bottom build to a moderate weight For time: 60 Alt DB Snatch 50/35 50 Wall Ball 20/14 40 Cal Row 30 Burpee Box Jump Overs 24″/20″…
Strength Snatch Grip Deadlifts 5X5 @ 100% of snatch 16 Min Amrap 100D/U’s 20 C2B Pull Ups 10 KBS 53/35
Don’t forget to sign up for Murph and the BBQ May 25th. Strength: OHS 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.) 3 R.F.T. 2 – Rope Ascents 6 – Man Makers 45/25 10 – Sumo Deadlifts 115/75
A.F.A.P. w/a partner 80 box jumps (24/20″) 100 wall balls (20/14#) 120 med ball sit-ups 140 D.U.’s 600m row (each partner does a 200m row each and a 100m row each, alternating) Complete al of the reps of one movement before moving on. Can be split up however you want, but only one partner can…