We will be doing tomorrow’s WOD in the gym parking lot. Bring your weight and a towel or yoga mat as we will be doing some ground work. There will be running. The scale, for those of you who cannot run, will be a very fast walk. The gym/ bathroom will be CLOSED!!! Bring your own water. We start at 9AM.
Partner Row AMCAP in 12min Thruster/ Push Press/ Push Jerk/ Split Jerk 7X1 Go as heavy as possible w/o dropping the bar Rest 2min between efforts.
I’ll be open for 1 class today @4pm…:) Strength: 3 Position Clean (high hang, hang, floor) Work up to a heavy complex 15 min AMRAP 10 Sumo Deadlift High Pulls 115/75 10 Floor Presses 20 Wall Balls 20/14
Strength/Skill – 2 RM Squat Clean……………………..Thruster!!!! 4 Rounds :40 of work/ :20 rest between each movement Max distance on rower Max KBS (53/35#) Max double under’s Max Air Squats
Strength: Every 1:30 for 12min (8 sets) 1 Sq. Clean + 1 Hang Sq. Clean + 1 Split Jerk start @ 55-60% of lowest movement 1RM and build For time: 9-15-21 OHS 95/65 *Between each set do 100 D/U (200 Singles). Start and finish with D/U*
Strength/Skill: Clean- find your 1RM 25 Pull Ups 200m run 21 Thrusters 95/65 400m run 21 Thrusters 200m run 25 Pull Ups
Every 1:30 for 7 sets (10:30min) 1 Power snatch + 1 Sq. Snatch + 2 OHS Build to a heavy complex AMRAP 20: 75 Wallballs (20/14) 60 Box Jump Overs 24/20 45/30 Cal Row 30 T2B 15 Ring Muscle-Ups (30 Pull Up + 20 Dips, 45 Ring Row + 20 Dips)