Wednesday, 3-20-19
9 min EMOM
Min 1- :50 Push up Plank
Min 2- 12/10 AAB Cal
Min 3- 12 DB Push Press 50/35
24 min AMRAP
10 Bar facing Burpee
20 T2B
10 Hang Power Snatch 115/85
20 KBS 53/35
*Every 2 min 10 HR Push up*
9 min EMOM
Min 1- :50 Push up Plank
Min 2- 12/10 AAB Cal
Min 3- 12 DB Push Press 50/35
24 min AMRAP
10 Bar facing Burpee
20 T2B
10 Hang Power Snatch 115/85
20 KBS 53/35
*Every 2 min 10 HR Push up*
Strength: Single Leg RDL 5×8 (each leg) Snatch Grip Push Press 5×4 increase weight each set 5 RFT: 6 OHS 135/95 8 KBS 70/53 10 HSPU 12 Goblet Squat 70/53 *15 min Cap*
Happy Fourth of July Partner WOD 15 min AMRAP 150 Med Ball Cleans 20/14 with remainder of time you and your partner Row as many meters as you can. One works one rests. rest 3 min 12 min AMRAP 150 Push Presses 115/75 remainder of time do as many rope climbs as you can. One…
25 min to complete 3×10 Skull Crushers 3×15(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at bottom superset with 20 bench dips 3 sets of BB 21’s 100 D/U 3:1 30 Pull ups 25 Front squats 155/115 100 D/U 12 min cap
18-15-12-9 Wall Ball SDHP (35#/53#) Box Jumps Push Press (65#/95#) Toes-2-Bar
NO 5AM CLASS TUESDAY 5/10 & THURSDAY 5/12 Strength/Skill – Hang Power Snatch Kelly Daugherty’s 34th B-Day WOD “D-DOG” 2 R.F.T. 34 – Hang Power Snatch 80% of 1 RM 34 – BoxJump 24/20….. Rest up…….Three minutes 200m Tire Flip……With a / some partner(s)
“Dicko” 3 RFT 29 Push-Ups 6 Hang Power Cleans 110/75 29 AbMat Sit-Ups 6 Push Presses 110/75 29 Pull-Ups 6 Overhead Squats 110/75 29 Kettlebell Swings 53/35