Wednesday, 01-08-14
Skill: Power Snatch + Snatch Push Press + OHS + Heaving Snatch balance + Snatch Balance X 5
3RFT
1 min each:
Row for calories
KB swings 53/35
Box Jumps 24/20
Thrusters 75/45
Sit ups
Rest 1 minute
Skill: Power Snatch + Snatch Push Press + OHS + Heaving Snatch balance + Snatch Balance X 5
3RFT
1 min each:
Row for calories
KB swings 53/35
Box Jumps 24/20
Thrusters 75/45
Sit ups
Rest 1 minute
HOT SHOTS 19 Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters Post time to comments. “Hotshots 19” THIS CAN BE SCALED WITH BY PERFORMING WITH A PARTNER
THIS IS FOR ALL YOU TIGHT FOLKS…..ROMWOD TONIGHT AFTER THE 6PM CLASS. THEN STAY AND WATCH THE OPEN ANNOUNCEMENT. STRENGTH: BACK SQUATS- WORK UP TO A HEAVY 5 3 X 4 MIN AMRAPS 6 THRUSTERS 115/85 50 D/U’S 2 MIN REST BETWEEN ROUNDS
12 Min EMOM Even: 15 Hollow Rock Odd: 15 Sit Up 15 Min AMRAP 25 Wall Ball 20/14 15 C2B Pull Ups (20 Pull up or 30 Ring Rows) 9 Power Clean & Jerks 135/95
Strength/Skill – Bench press 2-2-2-2-2-2 WOD In 8 Minutes: 1k Row 50 KB Swings (2/1.5) AMRAP HSPU’s *Sub Wall Walk or Plank Walk Outs for HSPU as necessary.
Strength/Skill – Rope Climbs. On a 12 minute running clock 30 HR Push-ups 30 Thrusters 30 D/U’s 30 Deadlifts With the Time Remaining Burpee Box Jumps Score is # of Burpee Box Jumps Rx – 95/65, 24/20 Advanced – 75/55, 24/20 Beginner – 55/45, 20/20
20 min to complete 3×10 French Press 3×14(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at extension 3 sets of BB 21’s Partner WOD 20 min AMRAP 30 AAB 20 Devil’s Press 50/35