Wednesday, 3-13-18
Strength:
21 Min EMOM
1- 3 Back Squats @ 70-80% 1RM
2 -18/12 Cal Row
3 – 15 T2B
10 Min EMOM
3 Push Press + 2 Push Jerk
*start at 50% of push press and build*
Extra Credit
For time:
50 Box Jump Overs 30″/24″
*5 Min Cap*
Strength:
21 Min EMOM
1- 3 Back Squats @ 70-80% 1RM
2 -18/12 Cal Row
3 – 15 T2B
10 Min EMOM
3 Push Press + 2 Push Jerk
*start at 50% of push press and build*
Extra Credit
For time:
50 Box Jump Overs 30″/24″
*5 Min Cap*
Strength/Skill – Push Press + Push Jerk x 5 4 Rounds 15 Toes to Bar 15 Ring Dips 100m Farmers Carry 55/35
Strength/Skill – Deadlift find your 1 RM 10-9-8-7-6-5-4-3-2-1 shoulder 2 overhead (135/95) 1-2-3-4-5-6-7-8-9-10 toes-2-bar
Power Snatches 6 x 3 @ 65% 4 rounds 30 DB Snatches 50/35 30 T2B
Wod and wine today 5 and 6pm classes. Bring a friend. Sign up for Murph. Today is your last day to order from fancloth. www.shop.fancloth.com/c/474809 With a Partner – 28 min AMRAP 2 Wall Ball 20/14 2 DB Sntach 50/35 2 Ring Row 2 HR Push Up *Reps increase by 2 each rd*
W.O.D. Skill – Handstands 15 min A.M.R.A.P 5 – Manmakers 10 Wall Balls 2 for 1 15 Toes Through Rings
30 RFT 1 Deadlift 155/105 2 Push Press 155/105 3 OHS 155/105 4 Bar Facing Burpee *35 min Cap*