Strength:
11 Min EMOM
Min 1,2,3- 5 Strict Press
Min 4,5,6- 3 Push Press
Min 7,8,9,10- 1 Push Jerk (heavy)
*start @ 60% 1rm Strict press and build*
15 Min to build to a heavy single Sq. Snatch
8 Min AMRAP
5 DB Power Cleans 45/30
10 Weighted Walking Lunges 45/30
50 Cal Row 75 Thrusters 45/33 50 Pull Ups 75 weighted Sit Ups 35/25 50 KBS 70/53
“THE AIR FORCE WOD” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats ‘Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed…
E2MOM for 12 min 3 Tempo Front Squats @ 60-75% 1 RM Tempo = 5 Second Down, 2 Second Pause in bottom, explode up, 2 second pause at top For time: 1-10 Double KB Snatch 53/35 2-KB Front Squat * 25′ HS Walk after each set (50′ Bear Crawl)* *15 min Cap*
0:00 – 10:00 complete “Annie” 50-40-30-20-10 D/U Sit Up 10:00 – 40:00 with a partner complete “Maggie” 5 RFT 20 HSPU 40 Pull Up 60 Alt. Pistols
No 5 AM’s This week. 6 & 7 A.M. Tuesday – No P.M. Classes (Because you will all be out drinking anyway) Wednesday – Closed Strength/Skill – Weighted Dips 4 x 5 EMOM: – One Bar/One weight 185/133 5 OHS – Min 1 5 Cleans – Min 2 5 Front Squats – Min 3 5…
Strength: Every 90 sec for 8 sets perform: 5 C&J @ 70% + 5 Push Ups Deadlift 7 X 1 Going for Max Effort 12 Min AMRAP 6 Power Snatches 115/75 12 K2E