Wednesday, 11-15-17
Strength:
Strict Press
5×3, Build
5×4 Push Press, Build
EMOM 28 min
1- :45 2-KB Static Hold Over head
2- 5-7 Bar Muscle Ups
3- 12 Slam Balls 30/20
4- 2 Sq. Snatches @ 77.5-82.5% 1RM”
Strength:
Strict Press
5×3, Build
5×4 Push Press, Build
EMOM 28 min
1- :45 2-KB Static Hold Over head
2- 5-7 Bar Muscle Ups
3- 12 Slam Balls 30/20
4- 2 Sq. Snatches @ 77.5-82.5% 1RM”
I need a BBQ headcount. Warm up: 3rd at an easy pace 12 Walking lunge 100m jog 10 Push Up 10 Air Squats For time- 2 mile run 50 thruster 95/65(1 sec pause at the time at the top of every rep) 30 lateral burpee over bar *30min Cap* Skills with remaining time.
Tony’s Sushi tonight @7pm. 10 min EMOM 2 Split Jerk *work up to heavy double* 5 RFT: 25/20 Calorie Row 50 D/U 3:1 3 Rounds of “The Chief” 155/105 *25 min Cap* 1 Rd of “The Chief”: 3 Power Cleans + 6 Push-ups + 9 Air Squats
For time- 100 Wall Balls 20/14 80 Sit up 60 Weighted Walking Lunges 45/30 40 DB Snatches 45/30 20 Man Makers 45/30
With Partner 30 Min AMRAP 400 m Row 30 Box Jumps 24/20 20 Thrusters 75/55 10 Man Makers 53/35 Break reps up anyway you like
Back Squat 3×10 @ 75% For Time: 1000m Row 3rds: 25 Pull Up 7 Push Jerk 135/95 *Scale as needed*
Strength/Skill – Power Clean Power Jerk 65%x3x5 and 70%x2x4 7 min A.M.R.A.P. 5 – 2 FER Wall Balls 3 – C2B Pull- ups 1 – Deadlift 225/185 Rest Time 7 min A.M.R.A.P. 20 – D/U’S 6 – Presses 95/65 2 – S.D.H.P.’s 95/65