Wednesday, 1-2-19
with a 35 min running clock –
0:00 – 10:00
1 RM Sq. Clean
10:00 – 25:00
AMRAP
50 D/U 3:1
25 Air Squats
25 Hollow Rocks
25 Air Squats
50 D/U
25:00 – 35:00
1 RM Sq. Clean
*Score is total reps and heaviest weight*
with a 35 min running clock –
0:00 – 10:00
1 RM Sq. Clean
10:00 – 25:00
AMRAP
50 D/U 3:1
25 Air Squats
25 Hollow Rocks
25 Air Squats
50 D/U
25:00 – 35:00
1 RM Sq. Clean
*Score is total reps and heaviest weight*
Snatch: 1-1-1-1-1 7 min AMRAP 7 Power snatches at 50-60% 1RM snatch 7 Chest-to-bar pull-ups
Strength: 20 Min Handstand Push up/Walk/Hold PRACTICE Wod: 3RFT: 25 Wall Ball 20/14 25 KBS 70/53 Rest 5 Min 1 Mile Run/2k Row
Warm up: 2 rds at easy pace 10 lat steps to left 10 lat steps to right 10 BB back squats 7 supinated ring rows E2MOM for 12 min 3 Box Squats *work on exploding up from the box, not so much as the weight today* For Time: 1 Round of Kelly 2 Rounds of…
Strength/Skill – Deadlifts. 15 mins to find a 3 RM 4 minute AMRAP (for reps, not rounds) 6 thrusters (95/65#) 3 over the bar burpees rest 1 minute 4 minute AMRAP (for reps, not rounds) 6 over the bar burpees 3 thrusters (95/65#)
NO 10:00 AM CLASS SATURDAY 8-16-14 10 min. E.M.O.M. Starts at 10 Mins Past Hour – Even min. – 5 Front Rack Weighted Step-ups 75/45 20/18 Odd min. – 10 K.B./D.B. Snatches 5 Left 5 Right 55/35 For load: Split Jerk from the rack 5-3-3-1-1-1 “Karabel” 10 RFT of: 3 Power Snatches, 135/95 15 Wall…
Strength/Skill – 5 rep max on TnG Push Press 5 R.F.T. 15 Thrusters 95/65 15 C2B Pull-ups Rest one minute between rounds