Wedsnesday, 11-7-12
Strength/Skill – Push Press 85 % of 1 RM 3-3-3-3
5 Rounds for time:
1 Deadlift (90%)
10 D.B. Thrusters
1 (10) M HS Walk, Wall Walk, 30 Sec HS hold
10 D.B.Thrusters
1 Rope Climb
Similar Posts
Monday, 9-24-18
Byadmin
Just giving you all the heads up that there is still construction going on at the gym. 2 RDs 10 BB Hang Power Snatch 10 BB OHS 10 Banded Pull Aparts 7 Burpee EMOM x 11 Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch 60-65% Minute 4: Rest Minutes 5-6-7: 2…
Monday, 2-10-14
Byadmin
Strength/Skill – Hang Squat Clean – Find a heavy single. DONT 1 REP MAX 7 R.F.T. 3 Hang Squat Cleans (80% of finishing weight from strength/skill session) 6 Burpee Pull-ups 9 Ring Dips
Saturday, 3-14-15
Byadmin
10 RFT 5 Chest to bar Pull-ups 10 Burpees 15 Kettlebell swings 53/35
Saturday, 10-13-12
Byadmin
Partner WOD With a partner complete: (only one athlete works at a time) AMRAP in 18 mins 10 HSPU (scale box or dumbbell PP) 20 Pull ups 30 Standing lunges (total) 40 Sit-ups 50 Mountain climbers (total) 40 Squats 30 O.H.Squats (45#/33#) 20 Burpees 10 Toes 2 bar
Thursday, 2-12-15
Byadmin
NO 8AM Class Saturday! Snatch Work!!! Open Workout 13.1 17 min of 40 Burpees 30 Snatches 75/45 30 Burpees 30 Snatches 135/75 20 Burpees 30 Snatches 165/100 10 Burpees Snatches 210/120 AMRAP After WOD’s are your time for skill work on “open” skills you need to personally work on (d/u’s, c2b pull ups, t2b, m/u,…
Monday, 4-3-17
Byadmin
Strength: SNATCH 1RM 10-9-8-7-6-5-4-3-2-1 HANG POWER SNATCH 115#/75# Pull UPS