Wednesday, 6-5-19
Tabata
Sit Up
MedBall Twists
Hollow Rocks
16 min AMRAP –
30/25 Cal Row
45 KBS 53/35
20/15 AAB Cal
45 Front Rack Lunges 45/35
Tabata
Sit Up
MedBall Twists
Hollow Rocks
16 min AMRAP –
30/25 Cal Row
45 KBS 53/35
20/15 AAB Cal
45 Front Rack Lunges 45/35
Strength/Skill – Hang Squat Cleans 5 R.F.T. 9 – Hang Squat Cleans 155/115 3 – Legless Rope Ascents
PARTNER WOD SATURDAY Strength/Skill – Snatch grip halting deadlifts 2-2-2-2-2 20 up and over box jumps 24/20… ….then 15-12-9-6-3 toes to bar 6-5-4-3-2 wall climbs
We will be closed Easter Sunday We will start judging Athletes at 6PM….Come cheer them on!! 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb.
Strength – Push Press 4-4-4-4 5 R.F.T. 15 Thrusters 95/65 15 Bar facing burpees The days results!!
Strength: Front Squat Wave: 3 Reps AFAP 60%, 70%, 80% 65%, 75%, 85% 10 min EMOM Even: 4 Hang Power Snatches @ 70% Odd: 4-6 C2B Pull Ups + 4-6 HR Push Ups “Fight Gone Bad!” Three rounds 1 min each: Wall-ball, 20/14 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump,…
Strength/Skill – Mid-Thigh Clean 5×3 Ten rounds for time of: 135/95 pound Deadlift, 15 reps 15 push-ups