Friday – 2/1/19
EMOM 10
Building in Weight
5-Deadlifts
For time:
3 Rounds of:
200m Run
20 Wall Balls
20 Push-Ups
20 Med Ball Squats
20 Abmat Sit-Ups
(20:00 Cap)
EMOM 10
Building in Weight
5-Deadlifts
For time:
3 Rounds of:
200m Run
20 Wall Balls
20 Push-Ups
20 Med Ball Squats
20 Abmat Sit-Ups
(20:00 Cap)
17.5
10 rounds for time of:
9 thrusters, 95/65 lb.
35 double-unders
Hang Power Cleans(2)+ Split Jerk(1) 5×3
Segmented Clean Pulls 5×3
Front Squats
(Pause at the bottom for 3 sec for the 1st rep of each set)
8×3
A1. Weighted Plank (30″)
A2. Side Bends (15)
A3. Hanging Leg Raise (Max)
WOD
Skill:
Muscle-Ups (bar or rings)
AMRAP 20 min:
10 power clean (95/65)
10 Over the bar burpees
10 Ring-rows
10 Air squats
4pm Kettlebell
Double KB
5 rds, 6 reps:
– Clean
– Press
– Snatch
– Front squat
Hang (knee) Power Snatch 5×3
Segmented Snatch Pulls 5×3
Back Squats
(Pause at the bottom for 3″
for the 1st rep of each set)
8×3
Good Mornings
3×12
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