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
9 min EMOM Min 1 – 18 sit Up Min 2 – 14 Hollow Rock Min 3 – 10 V- Up 5 rounds for total reps 1 min Russian Swings 70/53 1 min KB SDHP 70/53 1 min Walking Lunges 1 min AAB Cals 1 min REST
Daniel Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006. 50 Pull-Ups 400 meter Run 21 Thrusters (95/65 lb) 800 meter Run 21 Thrusters (95/65 lb) 400 meter Run 50 Pull-Ups
From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Strength/Skill – Back Squat 2-2-2-2-2 “NASTY GIRLS” 3 rounds for time of: 50 Squats 7 Muscle-ups 135/95 pound Hang power cleans, 10 reps
Strength: Push Press+Push Jerk 2 PP & 1 PJ x 7 start @ 60% of Push Press and build 5 RFT – 20 Russian twists 20/14 10 Right arm OH walking lunge 40/25 20 Russian twists 10 Left arm OH walking lunge
Strength/Skill – 3 Position Snatch. Ground, At Knee & Mid Thigh X 4. – 5-10 Chin-ups Between each set. C2B if capable. Reason for pull-ups – A lot of pressing/O.H. in this WOD. Fore! In front of a clock set for 12 minutes: 4 minutes of clean and jerks, 135/95 4 minutes of rowing 4…
Strength /Skill – A. BS @20X1; 2,2,2; rest 2-3 min (75-85%) B. Power jerk; 1.1.1; rest 2-3 min (70,75,80%) 3 min amrap 25 DU 7 burpee AFAP 10 cal row rest 3 min x 3