4X5 Min Rds for Reps:
0:00-2:00, 2 rd of “Cindy” then max D/U
2:00-3:00, Max DB Snatches 45/30
3:00-4:00, Deadlifts 95/65
4:00-5:00 Wall Balls 20/14
rest 3 min between rds.
15 min to work on skills-
HSPU, D/U, any rig movement, etc….
Strength/Skill – Back Squat – 75% x 2, 80% x 2, 85% x 2, 2 RM WOD In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: 60 seconds of Wall Ball Shots 60 seconds of Rest 60 seconds of…
Strength/Skill – Push/Split Jerk – 1 RM 7 rounds: 5 Power Cleans (70%) 30 DU 7 Strict C2B Pull ups
√Warm up 2 RDs 10 BB Thruster 10 Box Jump 30 D/U With a partner complete “Andy” For time: 25 Thrusters 115/80 50 Box Jumps 24″/20″ 75 Deadlifts 115/80 1.5 mile run 75 Deadlifts 50 Box Jumps 25 Thrusters *45min Cap* U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died…
Strength/Skill – 1 Clean Deadlift + 1 Hang Squat Clean = 1 Cluster. 5 x 2 Clusters TnG (70-80% of 1 RM) 5 R.F.T. 7 – Inverted Burpee’s 17 – S.D.H.P – 75/45 27 – Russian Swing 53/35
With a 38 Min Running Clock: 0:00-10:00 AMRAP 50 D/U 5 Burpee over Bar 5 Deadlifts 315/225 rest 4 min 14:00-24:00 AMRAP 15 Wall Balls 20/14 15 Power Snatch 75/55 24:00-28:00 rest 28:00-38:00 AMRAP 25 Air Squats 10 Hang Power Cleans 115/85 5 S2OH 115/85
Monday 8 and 9am classes only! Warm up: 2rd at an easy pace 10 BB snatch grip push press 10 BB Below knee muscle snatch 10 BB Hang Power Snatch 5 Min EMOM 1 Snatch Balance + 2 OHS *start light and build* *treat this as a warm up for snatches 12 min EMOM –…