Wednesday, 1-24-18

GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS NO 5AM CLASS TUESDAY 5/10 & THURSDAY 5/12 Strength/Skill – weighted pull ups WOD 4 RFT 8 front squats…

Strength: Power Snatch + Hang Sq. Snatch 2 PS+1 HSS x 6 15 Min to build to a heavy complex 5RFT- 500m Row 400m Run 30 D/U *25 min Cap* “

Strength: Every :20 for 5 min (15 sets) 2 Strict Press @ 55-75% 1 RM Row Intervals 10 sets of: 1 Min Max Cal 1:30 Rest  

Strength/ Skill – EMOM 10 mins Even min – 10 Med Ball Cleans. Odd Min 5 Strict HSPU’S Three rounds for time: Run 400m 21 Power snatch, 75# (55#) 3 Rope climbs

Strength/Skill – Weighted Pull-ups 5×5 Complete in 4 minutes: 30 Steps OH Walking lunge 15 Knees-2-elbows 15 Burpees 10 Thrusters (75#/115#) Rest 1 minute. If you finish early it’s extra rest time. Complete a total of 4 rounds. Restart with lunges each round.

Strength/Skill – 4 x 2 Back Squat – Work up to a heavy Double E.M.O.M. – Even Minute – DB/KB Snatch x 4 DB70/KB70 – DB/55-KB/53 8 Burpees Odd Minute – 2 Back Squat @ 80% of your Heavy Double (From Strength)