Wedesday 9-2-15
Skill:
20 Min to work on Handstands, Strict HSPU or HS Walks
WOD:
EMOMx16
1. 10 Clean and Jerks 155/105
2. 10 Box Jump Overs 30″/24″
3. 10 Snatches 155/105
4. 10 Pistols Alt
*SCALE as needed*
Skill:
20 Min to work on Handstands, Strict HSPU or HS Walks
WOD:
EMOMx16
1. 10 Clean and Jerks 155/105
2. 10 Box Jump Overs 30″/24″
3. 10 Snatches 155/105
4. 10 Pistols Alt
*SCALE as needed*
Strength/Skill: 8 min EMOM Power Snatch, Snatch Balance, Snatch Push Press @75% of 1RM “Diane” 21-15-9 Deadlifts 225/185 HSPU’s
Strength: 5MIN EMOM 10-15 Push Ups Partner wod 100 D/U’s (300 singles) 50 Burpees 100 reverse Lunges 53/35 KB 50 seated Twists 20/14 100 KBS 53/35 50 Seated Twists 100 Reverse Lunges 50 Burpees 100 D/U’s While one person works the other holds a plate overhead. 45/25
Strength – Thrusters 5-5-5-5-5 W.O.D. – 4 Rounds for Time Row 300m 30 Broad Jumps 25 Back Extensions 20 Deadlifts 205/155 Thrusters: Tips & Tricks A thruster is a simple movement really… a front squat and a press. This deadly duo packs quite a punch due to the range of motion it entails and stabilization…
Strength/Skill – S.D.H.P. – 5-5-5-5 TnG 10 R.F.T. 3 Snatch Grip Deadlift (95#/65#) 3 Hang Power Snatch 3 Overhead Squat
Strength – Weighted Pull-ups 3-3-3-3-3 W.O.D. – “Karen” For Time – 150 Wall Balls Three Minute rest Tabata Sit-ups
10 min EMOM Squat Clean 3-3-3-2-2-2-1-1-1-1 Sets 1-3: 40-60% Sets 4-6: 70-80% Sets 7-10: 85%+ 5 rounds for time of: 400m Run 15 bench press (135/95)