Wednesday, 5-31-17
Strength: Front Squat – Work up to a heavy set of 3.
20 MIN EMOM
Min 1: 12-15 KB Front Rack Lunges 35/20
Min 2: 12-15 Dips
Min 3: 12-15 DB Step-ups 35/20
Min 4: 40 second Plank Hold
Strength: Front Squat – Work up to a heavy set of 3.
20 MIN EMOM
Min 1: 12-15 KB Front Rack Lunges 35/20
Min 2: 12-15 Dips
Min 3: 12-15 DB Step-ups 35/20
Min 4: 40 second Plank Hold
A BIG CONGRATS TO JAVIER WHO PAST HIS LEVEL 1 TEST!!! “Manion” Seven rounds for time of: Run 400 meters Back squat, 29 reps 135/95 115/65 95/45 Scaling will be provided by Coach Mariana First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based…
Weighted D.B. Ab-Mat S/U’s 30 reps (Chin should be in constant contact with D.B. handle) 155/115 pound Squat clean, 15 reps Weighted D.B. Ab-Mat S/U’s 24 reps 155/115 pound Squat clean, 12 reps Weighted D.B. Ab-Mat S/U’s 18 reps 155/115 pound Squat clean, 9 reps Weighted D.B. Ab-Mat S/U’s 12 reps 155/115 pound Squat clean,…
30 min running clock 10 min to establish heavy Sq. Snatch 10 min to establish heavy Sq. Clean 10 min to establish heavy Deadlift * once heaviest weight is reach for a movement, the next movement starts at that last weight*
8 and 9am class this morning. Regular pm classes. Strength: 3 Position Clean X 5 @ 70% Clean Pull 5 X3 @ 80% “DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps
12 Min EMOM Even: 15 Hollow Rock Odd: 15 Sit Up 15 Min AMRAP 25 Wall Ball 20/14 15 C2B Pull Ups (20 Pull up or 30 Ring Rows) 9 Power Clean & Jerks 135/95
Today is weigh-ins for the start of “The 30 Day Paleo Challenge” 4 PERSON TEAM WOD ON SATURDAY CREATE YOUR TEAM IN ADVANCE!!!! Strength/Skill – Hang Clean Pull 3-3-3-3 85% of 1RM of Power Clean With a Partner……. Run 800 Meters Deadlift Pyramid – 275/185 Run 800 Weighted Push-ups Pyramid – 25/15 Run 400 Meters…