Wednesday,4-10-19

No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER Strength/Skill – Snatch 4RFT 1 Rope Ascent 6 Snatches 115/75 12 TGU’s 53/35

Strength/Skill – 1 1/4 Back Squat Click here for demo 5×3 Complete as many rounds as possible in 15 minutes of: 2 Rope Ascents 4 inverted burpees 8 SDHP 95/65

Warm up: 2RD at easy pace 10 BB Power Sntach 5 Behind the Snatch Grip Push Press 5 BB OHS 12 Min EMOM Min 1 & 2 – 3 Power Snatches @ 60% of 1RM Min 3 & 4 – 3 Power Snatches @ 70% Min 5 & 6 – 2 Power Snatches @ 75%…

Strength – 5-5-3-3-1 Tabata alot of stuff!! KB Swing 53/35 Push-ups (Hand release) Squats (medicine ball required, we WILL ALL break 90) Sit-ups (bring towel or butt pad)

Strength: Bench Press 5-5-4-3-2-2-1   5 min AMRAP 5 Thrusters 115/75 5 Box Jumps REST 3 min 5min AMRAP 10 DB/KB Snatches 5 HSPU’s 3 min REST 5 min AMRAP 5 Power Cleans 115/75 25 D/u’s  

Warm up: 2rd at easy pace 200m Run 15 Walking Lunge 10 Sit Up 20 Min to Complete: 4 x 10 Single Arm Bench (each arm) 4 x 10 half kneeling single arm DB press (each arm) 4 x 8 DB Flys 4 x 12 Up Right Rows 15 min AMRAP 10 DB Deadlift 50/35…