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Strength: Hang Snatches 5-4-3-3-2-1
Ryan will be leaving us for a while….so he created this Wod for us and is doing it at the 4, 5 and 6PM classes!!!!
“The Ryanator”
400m Run
30 Alt DB Squat Snatches 55/35
10 Alt Pistols
400m Run
20 Alt DB Squat Snatches
20 Alt Pistols
400m Run
10 Alt DB Squat Snatches
30 Alt Pistols
Important Membership Change Inforamtion Strength/Skill – Push Jerk 3 RM 15min “Climbing AMRAP” 50 Squats 10 Push Jerks 95/65 50 Squats 10 Push Jerks 115/85 50 Squats 10 Push Jerks 135/105 50 Squats 10 Push Jerks 155/125 50 Squats W/ remaing time Push Jerk 175/145
Strength/Skill – Hang Power Snatch 20 mins to WORK UP to find a 5 RM…A 5 RM will be a light load. Hands do not leave bar until 5 reps are completed. For time: 10 Deadlifts (225/175 lbs) 20 Chest to Bar Pull-Ups 40 Wall Ball Shots (20/14 lb) 8 Deadlifts 16 Chest to Bar…
Strength/Skill – Deadlift 5 X 2 5 Rounds 5 Power Snatch 135/95 10 KB Swings 53/35 15 Box Jumps 24/20 100m Sprint Rest 1:1
WOD Teams of 3 complete 1 Mile Run (as a team, cannot start movements till all 3 are back) 5 RFT – ( each person must complete 1 rep of each movement) 15 Burpee 25 Push Up 25 Sit Ups 25 t2b 25 Pull Ups 100 D/U
Strength: Clean and Jerk Every 90 sec 1@60% 1@65% 1@70% 1@75% 3@80% 15min AMRAP 15 cal row 10 T2B 5 Power Snatches 135/95
12 Min EMOM Even- :50 Plank Odd- 15 T2B 14 Min AMRAP: 12-1 Deadlift *10 Box Jumps 24″/20″ between each set.* * Weights 135/95, 155/105, 185,125, 205/135, 225/155, 255/175 275/195, 295/205, 315/225, 335/235, 365/255, 385/270*