Wednesday, 7-18-18
Warm up:
2 RD at easy pace
10 Squats
10 Lunges
100 m run
12 min to complete:
Back Squats
5×5 @ 77.5%
For time:
20 OHS 95/65
5 Rope Climb 3:1
1 Mile (2K row)
5 Rope Climb
20 OHS
*20min Cap*
Warm up:
2 RD at easy pace
10 Squats
10 Lunges
100 m run
12 min to complete:
Back Squats
5×5 @ 77.5%
For time:
20 OHS 95/65
5 Rope Climb 3:1
1 Mile (2K row)
5 Rope Climb
20 OHS
*20min Cap*
Back Squat Build to a 2 rep max in 15 min “”Nasty Girls”” 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans 135/95
Skill – Sumo Deadlift – 1-1-1-1-1…HEAVY SINGLE NO ONE REP MAXES, IT IS NEW FOR US Advantages in using the Sumo over the conventional style of deadlift. 1. Greater range of knee extension at the bottom of the lift. 2. A more upright posture. 3. The distance the weight must be moved is greatly reduced….
Complete as many rounds as possible in 30 minutes of: 400m run 24 Dumbbell snatches (35lb/25lb) 200m Farmers carry 35/25
Tabata D/U’s “Barbara” 5RFT 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats
Strength: Every 90 sec for 7 sets 3 pos Squat Clean; above the knee, below the knee, floor sets 1-3 @ 65-70% of 1RM sets 4-7 @ 75-80% of 1 RM 10 min EMOM min 1- 1-3 Rope Climbs scaled 3:1 min 2- 10 HSPU 15 Min AMRAP 200m run 20 T2B 250m Row 25…
Strength/Skill: 8 min EMOM 1 Power Snatch + 1 OHS + 1 Snatch increasing weight as long as form is good!!! Team Karen 200 Wall Balls *2 Person Teams *Every Break/Transition/drop the ball, you must complete 10 synchronized burpees