Strength:
Power Cleans:
3@70%
3@75%
2@80% X 4
Push Press
5@70%
5@75%
3@80% X 3
16min AMRAP
3 Deadlifts 205/155
6 strict ring dips
9 box jumps 24/20
27 double-unders
Christmas Party is Dec 16th. please sign up at the front desk. 10 Min EMOM EVEN- 10 HSPU ( 15 Scaled ) ODD- 5-7 Bar MU (5 Pull up +5 Dip) rest 2 min 12 Min EMOM Even-50′ Sled Push 150/100 (10 Weighted lunge45/30) ODD-10 Ring Dip (15 Scaled/assisted Dip) rest 2 min 10 min…
Strength: SNATCH 1RM 10-9-8-7-6-5-4-3-2-1 HANG POWER SNATCH 115#/75# Pull UPS
Strength: Weighted Push Ups 5 X 5 5 Thrusters 205/155 20 Strict Pull ups 10 thrusters 165/115 15 Strict Pull ups 15 Thrusters 135/95 10 Strict Pull ups 20 Thrusters 95/65 5 Strict Pull ups
6 RFT: 400 m Run w/ wall ball 20/14 6 Deadlifts 275/205 15 Pull Up
WOD: 5 RFT- 30 Min Cap 400m Run 500m Row 20 KBS 70/53 Strength: Max Clean and Jerk (you should be squatting for the heaviest weight) 65% x2+1, 70% x2+1, 75% x1+1, 80% x1+1…
11RFT 11 Sumo Deadlift High-pulls (95/65#) 11 Walking Lunges 95/65 11 Weighted sit ups 35/25 Skill work