Wednesday 12-9-15
Strength –
Atlas Stones Work
WOD –
6 RFT:
50′ Burpee Broad Jumps
50′ Walking Lunges
10 KB Hang Clean and Jerks 35/20
*Scale as needed*
Strength –
Atlas Stones Work
WOD –
6 RFT:
50′ Burpee Broad Jumps
50′ Walking Lunges
10 KB Hang Clean and Jerks 35/20
*Scale as needed*
Warm into your first weights.. Back Squat Waves Every 1:30 for 6 sets (9 min) 8 Reps @ 60% 4 Reps @ 72.5% 8 Reps @ 70% 4 Reps @ 77.5% 8 Reps @ 80% 4 Reps @ 82.5% 5 RFT: 12 Devil Press 50/35 6 BMU (15 C2B & 10 Dips)
AMRAP 5 of Thrusters: 25 reps at 95/65 25 reps at 115/80 AMRAP at 135/95 3 min Rest AMRAP 5 of Hang Power Clean: 25 reps at 135/95 25 reps at 155/105 AMRAP at 185/135 3 min Rest AMRAP 5 of Dead Lift: 25 reps at 185/135 25 reps at 225/155 AMRAP at 275/185 *Scale…
Power Snatches 10min EMOM@72.5% 1000/750m Row 80 Wall Balls 20/14 60 Toes to Bar 40 Handstand Pushups 20 Front Squats 135/95
30 RFT 4 Bar facing Burpee 3 Strict HSPU 2 Sq. Clean 225/155 1 Muscle Up (3 C2B, 5 Ring Row) *25 min Cap* Skill Work
No 10AM class this Saturday. OLY Class from 10-1. There is still time to register! New: Monday 10AM Class and Tuesday 9AM class. Strength/Skill: Bring Sally Up!!!! 200 meter run 25 push press 25 pull ups 200m run 20 push press 20 pull ups 200m run 15 push press 15 pull ups 200m run 10…
Warm up 3 RDs 10 DB Push Press 7 Burpee 5 Pull Up 20 Min to complete 5-5-5-5 Strict Press 3-3-3-3 Push Press 2-2-2-2 Split Jerk Open Workout 11.4 10 min AMRAP 60 Bar Facing Burpees 30 OHS 120/80 10 Ring M/U (10 Pull Up & 10 Dips)