EMOM x8
3 Split Jerks
go light
For time:
100 Double Unders
100′ Handstand Walk (25 HSPU)
25 Power Cleans 135/95
75 Double Unders
75′ Handstand Walk
20 Power Cleans
50 Double Unders
50′ Handstand Walk
15 Power Cleans
25 Double Unders
25′ Handstand Walk
10 Power Cleans
Warm up 3 RDs 10 Banded Squats 10 BB Back Squats 8 BB Push Press 8 Ring Rows 12 min to complete: Back Squats 7×3 @ 85% 5 RFT: 5 Power Clean & Jerk 155/105 10 C2B Pull Up (2:1 pull up) *18 min Cap*
A – Starts at Ten minutes past the hour. The WOD takes an entire hour. W.O.D. A. Take 15-20 minutes, not more, to establish a 1-RM Snatch B. Take 15 minutes, not more, to establish a 1-RM Clean & Jerk Rest 5- 10 minutes after session B, and then… C. Against an 8-minute running clock,…
Labor Day – Monday – 9-2-13 – Morning 7&8 am CLASSES ONLY Afternoon Classes 5&6 P.M. Only Strength/Skill – 10 min EMOM Even Minute – 5 Pull-ups Odd Minute – 5 Burpees (Touching the bar you are doing pull-ups on) 5 R.F.T. 1 Rope Climb (3:1) Bring socks, Shin pad, Sweat Pants…for your protection and…
July 4th regular morning classes only No afternoon classes. F Strength/Skill – Deadlift – 10 Rep Max 5 R.F.T. 10 Goblet Squats (Plate 45/25) 10 Seated Twists (Plate 45/25) 10 Front Lateral Rises (Plate 45/25) 10 Burpees (On Plate) Plate cannot leave hands until burpees!! 5 Burpee Penalty if so!!!!!!!!!!!
HAPPY BIRTHDAY COACH MATT!!!! Strength: 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch balance X 8 Overhead Squat 5 @ 50 (2-3 sec pause at bottom) 5 @ 70 5 @ 75 Front Squat 5 @ 50 (2-3 sec pause at bottom) 5 @ 65 5 @ 70 5+ @ 75 30-20-10…
Skill:50-40-30-20 DU 25-15-10-5 T2B TIME CAP:10min Bench Press: 5,5,3,3,2,1 WOD:”Karen” For time: 150 wall balls 20/14 Every time ball is dropped complete 10 box jumps