Wednesday, 2-28-18
30 Min EMOM
1- 6 Deadlifts 315/225
2- 12 HSPU 2:1
3- 14 DB Snatch 45/30
4- 20 Air Squats
5- 2 Rope Climbs
30 Min EMOM
1- 6 Deadlifts 315/225
2- 12 HSPU 2:1
3- 14 DB Snatch 45/30
4- 20 Air Squats
5- 2 Rope Climbs
9AM Class Today! 14 Min Ascending Ladder by 2/s 2 Pull Up 5 Burpee 4 P/U 5 Burpee 6 P/U 5 Burpee 8 P/U….. Clean Pull + Sq. Clean 2+1×8 @70-90% 1RM Clean (2 Pulls are TnG then drop to set up for clean)
Back Squat 3×10 @ 75% For Time: 1000m Row 3rds: 25 Pull Up 7 Push Jerk 135/95 *Scale as needed*
Strength: Pause Back Squats 3 X 5 reps @ 50% using a 5 second pause at the bottom Partner WOD As many rounds as possible in 20 minutes 10 Thrusters 65/45 10 Burpees 20 Partner Wall Ball sit-ups 50 D/U’s or 100 Singles together Teammate 1 starts with thrusters Teammate 2 starts with burpees Then…
NO 5AM CLASSES THIS WEEK shop.fancloth.com/11941/374347 New log in info for catalog order Every 1:30 for 6 sets (9min) 2 tempo back squats + 1 back squat @70-80% 1RM *tempo is: 3 second down, 2 second hold at bottom, explode up, 1 second hold at top* Weightlifting 3×10 bicep curls, each arm 3×12…
Strength/Skill -Snatch Pulls – 60×3 65×3 70×2 75×2 – 1 RM of Snatch Snatch HIGH Pulls – 60x2x3 65x2x3 – 1 RM of Snatch Snatch Balance – 60x2x3 65x2x3- 1 RM of Snatch W.O.D. “Isabel” 30 Snatches for time 135/95 115/75 95/55 (Mark Your Folder)
12 min EMOM Min 1:3 Back Squats Min 2:12 Box Jumps FOR TIME 50 – 40 – 30 – 20 – 10 Wallball Shots 20/14 Weighted Sit Ups 45/30