Tuesday, October 24, 2017
Skill / Strength
Hang snatch
Conditioning
Complete as many rounds and reps as possible in 15 minutes of:
5 Hang snatch (155#/105#)
10 Toes to bar
15 Wall ball (20#/14#)
Sunday, October 22, 2017
EMOM:
2 Thrusters
20 Double unders
RX loading will be (95#/65#) for the first minute and increase by 10 pounds each minute. When you can no longer complete 2 thrusters, rest the following minute and go back down the way you came up.
Saturday, October 21, 2017
Partner WODÂ
For time:
Row 750m with (315#/215#) deadlift hold
50 Burpees with (135#/70#) held overhead
25 Hang snatch (45#/35#) with a chin over bar pull up hold
Wednesday, October 18, 2017
AMRAP in 10 minutes of:
3 Bear complex (155#/105#)
5 Over the bar burpees
15 Calorie assault bike
Tuesday, October 17, 2017
Strength
Shoulder press
Conditioning
For time:
75 Wall ball (20#/14#)
50 Box jump overs (24″/20″)
25 Bar muscle ups
Sunday, October 15, 2017
For time:
500m Row
50 Sit ups
25 Push ups
400m Row
40 Sit ups
20 Push ups
300m Row
30 Sit ups
15 Push ups
200m Row
20 Sit ups
10 Push ups
100m Row
10 Sit ups
5 Push ups
