PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!!
Strength/Skill – 2 Positon Cleans, Mid Thigh & Below Knee
5 Sets 85% of 1 RM (Not for Load)
“The Chief”
Max Rounds in 3 mins. of:
3 power cleans (135#/95#)
6 push ups
9 squats
rest 1 min and repeat for five rounds
count total reps for each round.
DO NOT put the bar down like he he does
20 Min to work on Clean and Jerkincreasing weight 12 min Amrap 1 Snatch 155/1053 Clean and Jerks30 D/U’s
Strength/Skill – Push Jerk 3-3-3-3-3 For time: 100′ D.B. Walking Lunge 45/25 50 Push-ups 50 Double-unders 25 Knees to elbows 5 Rope climb, 15 ft 50 Box jump, 24 inch box 25 Overhead squats, 75/45 pounds 25 L-pull-ups 50 Sit-ups
Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Strength/Skill – Bent over Row 3 R.F.T. 20m Overhead carry, 155# (105#) 15 – D.B. Hang Cleans (Hang is…
Strength/Skill – Shoulder Press – 1 RM For time: 50 Medicine ball cleans, 20 pound ball 15 foot Rope climb, 5 ascents 40 Medicine ball cleans, 20 pound ball 15 foot Rope climb, 4 ascents 30 Medicine ball cleans, 20 pound ball 15 foot Rope climb, 3 ascents 20 Medicine ball cleans, 20 pound ball…
Strength 10 sets Push press x 2 + Push Jerk increasing weight TABATAS Sit-up KBS 35/20 Push up Ring Rows Thruster 45/33
Strength/Skill – Snatch Balance Run to Isabel and jump 400m Run 30 Snatches 135/95 40 Double Unders