Tuesday, 7-2-13
Strength/Skill – Snatch High Pulls 10×2
8-7-6-5-4-3-2-1
Snatch (135/95#)
In between each set of snatches, complete 5 wall balls (20/14#)
Strength/Skill – Snatch High Pulls 10×2
8-7-6-5-4-3-2-1
Snatch (135/95#)
In between each set of snatches, complete 5 wall balls (20/14#)
2RDs 10 DB Strict Press 10 Squats 10 KBS 5 Min EMOM 5 StrictPress rest 1 min 5 Min EMOM 2 Pause Split Jerk (2 second pause in dip, 2 second pause in catch) rest 1 min 7 Min Build to heavy Split Jerk 5 RFT 21 Wall Ball 20/14 18 Alt. DB Snatch 50/35…
Complete as many rounds as possible in 20 minutes of: 5 Thrusters, 95#/65# 7 Hang power cleans, 95#/65# 10 Sumo deadlift high pulls, 95#/65#
Barbara 5RFT 20 Pullups 30 Pushups 40 Situps 50 Squats
Last day to order from catalog is Jan 5th. Lots of sand outside, please clean your shoes. Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees for anyone who arrives late!!! 10…
Strength: Power Snatch + Hang Sq. Snatch 2 PS+1 HSS x 6 15 Min to build to a heavy complex 5RFT- 500m Row 400m Run 30 D/U *25 min Cap* “
Strength: EMOM X8 12-Floor Presses 12-Windshield Wipers 3 RFT: 10 Power Cleans (135/95) 10 Front Squats 10 Push Jerks 250m Row