Tuesday, 8-8-17
Back Squat –
2×10 @ Empty Bar
4×5 @ 60, 70,75, 77.5%
2×3 @ 80, 82.5%
Push Press
3×5 @70-80% 1RM
For time:
21-15-9
KBS 53/35
Goblet Squat
DU (63-45-27)
*7min cap
Back Squat –
2×10 @ Empty Bar
4×5 @ 60, 70,75, 77.5%
2×3 @ 80, 82.5%
Push Press
3×5 @70-80% 1RM
For time:
21-15-9
KBS 53/35
Goblet Squat
DU (63-45-27)
*7min cap
Skill – Review the WOD WOD With a partner, complete: 60 Burpees 60 Wall balls (20#/14) 60 Push ups 60 OH squats use 45% of 1 rep max 60 Sumo deadlift high pulls (75/55) 60 Ring dips 60 OH lunges with (45#/25) plate 60 Toes to bar 120 Double unders 800m run
For Time 10 Power Snatch 20 Thrusters 30 Shoulder to Overhead 40 Power Cleans 50 Burpees over the Bar Rx+ – 115/80 Rx – 95/65 Advanced – 75/55 Beginner – 55/45
Begins @ :10 past hour 1. Jerks – Work up to a heavy one of each A. 1 Heavy Push Jerk from Back Rack B. 1 Heavy Split Jerk from Back Rack C. 1 Heavy Push Jerk from Front Rack D. 1 Heavy Split Jerk from Front Rack Begins @ :25 mins past hour E.M.O.M.x15…
No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games. We will be doing the Chris Kyle Memorial Wod Friday, May 1st. 10 min to establish max reps D/U’s. Strength: Bring Sally Up Back Squats 135/95 24 MINUTES ALTERNATING EMOM: 5 DEAD LIFTS 315#/225# 10 RING DIPS 15 T2B…
W.O.D. 21-15-9 Turkish get-ups 53/35 Squat cleans 135/95 Pull-ups
S.D.H.P; 4 reps on the min for 10 min @65%-80% 1rm + 5 sets @100% that means like an animal!!! 20 kbs 2/1.5 pood 60 double unders rest 3 min b/t sets 3 mins rest b/t sets means balls to the wall!!!!!!!!!!