3RDs
10 Air Squat
10 Banded Squats
10 Walking Lunges
20 D/U
E3MOM for 12 min
10 Back Squats
*start @ 40% 1RM*
*try to hit the same positioning every time.*
*should not be heavy, stay light*
16 Min AMRAP
10 Sq. Cleans 95/65
30 D/U 2:1
10 Back Rack Lunges 95/65
30 D/U
Skill – Pistols W.O.D. Three rounds for time: 30 Burpees 15 Deadlifts 10 Pistols 400m run
NO 10:00 AM CLASS SATURDAY 8-16-14 10 min. E.M.O.M. Starts at 10 Mins Past Hour – Even min. – 5 Front Rack Weighted Step-ups 75/45 20/18 Odd min. – 10 K.B./D.B. Snatches 5 Left 5 Right 55/35 For load: Split Jerk from the rack 5-3-3-1-1-1 “Karabel” 10 RFT of: 3 Power Snatches, 135/95 15 Wall…
Strength/Skill – Push Jerk 3-3-3-3-3 For time: 100′ D.B. Walking Lunge 45/25 50 Push-ups 50 Double-unders 25 Knees to elbows 5 Rope climb, 15 ft 50 Box jump, 24 inch box 25 Overhead squats, 75/45 pounds 25 L-pull-ups 50 Sit-ups
Deadlifts 5 X 10 @ 60% For Time: 4 rds- 10 Power Clean 135/95 10 HSPU 3 rds- 20 Wall ball 15 KBS 53/35 2rds- 7 Power Snatch 135/95 12 Box Jump 24″/20″ *Scale as needed*
Strength/Skill – K.B./D.B One Arm Snatch W.O.D. # 1 – 7 min A.M.R.A.P 10 Squat Cleans 135/95 20 Ab Mat Sit-ups W.O.D. #2 – 4 R.F.T. 400m Run 15 Push Jerks 135/95
Today 8 and 9am only! Double DT 10 RFT: 12 Deadlifts 155/105 9 Hang Power Clean 6 S2O