Wednesday, 8-23-17
Gymnastics
8×4 Weighted Dips
Increase weight each set.
“Harper”
23 Min AMRAP
9 C2B
15 Power Clean 135/95
21 Squats
400m Run with a 45/35# plate….. NO DROPPING WEIGHTS!!
Gymnastics
8×4 Weighted Dips
Increase weight each set.
“Harper”
23 Min AMRAP
9 C2B
15 Power Clean 135/95
21 Squats
400m Run with a 45/35# plate….. NO DROPPING WEIGHTS!!
20 min A.M.R.A.P. 1 Wall Climb + 6Llateral Wall Walks 20 Waiters Lunges w/ Plate 10 R, 10 L 45/25 (D.B.’s O.K.!!) 40 D/U’s…(3:1) …..cool down, not part of WOD, not required,, but recommended after all that pushing and overhead Pullups 10-10-10 BEG 15-15-15 INT 20-20-20 ADV
BRING APPROPRIATE ATTIRE FOR OUTDOOR RUN For Time : 10 Muscle-ups (3 pull-ups/3push-ups per m/u) 100 Push Presses 75/45 1000m Run
“McGhee” 30 min AMRAP 5 Deadlifts 275/185 13 Push Up 9 Box Jumps 24/20
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date! 24 Min EMOM Min 1 – 50 D/U Min 2 – 12 KBS 70/53 Min…
Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Wall ball shots, 20/14 pound ball 15 Kettlebell swings, 1.5/1.0 pood Lindsey Smith 12 rounds + 5 Wall ball shots (14lb ball, 1 pood KB). Post rounds completed to comments.
Strength/Skill – Snatchgrip Deadlift 5×3 Fran 21-15-9 reps for time of: 95-lb. thrusters Pull-ups