Tuesday, 9-12-17
Strength:
15 min to establish heavy single
Snatch (yes, squat)
5 RFT:
36 D/U
18 DB Power Clean 45/30
9 DB Front Squat 45/30
*Shuttle Sprint 20-40-60′ after each round*”
Strength:
15 min to establish heavy single
Snatch (yes, squat)
5 RFT:
36 D/U
18 DB Power Clean 45/30
9 DB Front Squat 45/30
*Shuttle Sprint 20-40-60′ after each round*”
Strength/Skill – 5 x 1 Complex – (Hang Snatch, above knee + Snatch) Complete as many rounds as possible in 20 minutes of: 95/65 pound Thruster, 5 reps 95/65 pound Hang Power Clean, 7 reps 95/65 pound Sumo Deadlift High-pull, 10 reps
“D.T.” 5 R.F.T. 12 Deadlifts 155/105 9 Power Cleans 155/105 6 Push Jerks 155/105
Strength/Skill -Squat – 10 x 3 @ 80% For Time 3 Rounds 20 Deadlifts 20 Push-Ups 2 Rounds 5 Bar Muscle-Ups (Sub 10 Reps any Pull-up Variation) 200m Run 1 Round 20 Squat Cleans Advanced – 135/95 Beginner 115/80
Taking a poll. Who would be interested in a 7PM class twice a week? Please let me know. Strength: Snatch High Pull – 3×3 Snatch Balance – 3×3 Power Snatch 3X3 Tabata Tuesday SDHP 95/65 T2B Front Rack Lunges 95/65 Med Ball twists 20/14
Strength/ Skill: Deadlifts 4×12 @ 60% of 1RM 2011 Open W.O.D. 11.1 10 min. A.M.R.A.P. 30 D/U’s 15 Power Snatches 75/55
Partner WOD For time: Filthy 100 40 min CAP 100 Box jump, 24 inch box 100 Jumping pull-ups 100 Kettlebell swings, 1 pood Walking Lunge, 100 steps 100 Knees to elbows 100 Push press, 45 pounds 100 Back extensions 100 Wall ball shots, 20 pound ball 100 Burpees 100 Double unders