Wednesday, 2-26-20
Deadlifts
12 min to warm into your weight
50 GHD Situps/ Weighted Sit Ups 50/35
10 Deadlifts 315/215
7 Rope Climbs
10 Deadlifts
30 Bar-facing Burpees
10 Deadlifts
150 Double Unders 2:1
10 Deadlifts
Deadlifts
12 min to warm into your weight
50 GHD Situps/ Weighted Sit Ups 50/35
10 Deadlifts 315/215
7 Rope Climbs
10 Deadlifts
30 Bar-facing Burpees
10 Deadlifts
150 Double Unders 2:1
10 Deadlifts
12 min EMOM 1- 2 TGU 53/35 2- 12 Weighted Hanging Knee Raises 3- 10 BB Roll Outs For time: 1200 m Run 40 S.D.H.P 115/85 30 Strict HSPU *16 min Cap*
Warm – up: 100 Jumping Jacks (For Lalanne) 3rounds of 15 overhead squats 15 ring rows 15 sit-ups 10 push-ups (games style) Skill – Turkish get-ups W.O.D. 21-18-15-12-9 Power Snatch 95/55 Turkish get ups 1.5/1.0 Wall Balls 20 /14
Dodgeball and then skills. 3 Rounds 1 Min- Med Ball Twist 20/14 1 Min- Deadlift 95/65 1 Min- Med Ball Clean 20/14 1 Min- DB Snatches 50/35 1 Min- Weighted Walking Lunges 1 Min – Rest
Strength/Skill – Snatch Balance 12 min A.M.R.A.P. One Snatch Two O.H. Squats 95/65
WOD – For Time: 2 Rounds of: 20 Handstand Push-ups 30 Swings (53/35) then 2 Rounds of: 20 Pistols 30 Sit-ups then 2 Rounds of: 20 Back Squats (135/95) No Rack 30 Box Jumps (20″)
When Bobbby V. gives the thumbs up. you know it’s all good!! I’m glad that’s over!!! Congratulations to Katie B. & Jimmy Z on there Frosbite competition this past weekend in Long Island City!!!!!!!! Strength/Skill – Front or Back Squat Warm Up Sets: 5 Reps at 40% of 1RM 5 Reps at 50% of 1RM…