Friday 02/17/2018
STRENGTH: Deadlift 1 rep MAX Then… RAMOS BIRTHDAY WOD!!! 28 Calorie Row 28 Sit-Ups 28 Push-Ups 28 Pull-Ups 28 Burpees Then… 400m Run GOOOOOOOOOOOAAAAAALLLLLLLLL!!! Happy Birthday Coach Ramos!!!
STRENGTH: Deadlift 1 rep MAX Then… RAMOS BIRTHDAY WOD!!! 28 Calorie Row 28 Sit-Ups 28 Push-Ups 28 Pull-Ups 28 Burpees Then… 400m Run GOOOOOOOOOOOAAAAAALLLLLLLLL!!! Happy Birthday Coach Ramos!!!
STRENGTH: Shoulder Press 1 round MAX Then… AMRAP 10 75 Wallballs (20/14) 60 Calorie Row 45 Snatches (75/45) 30 Pull-ups
STRENGTH: Front Squat 1 round MAX Then… (If time permits) For time: 50 Clean & Jerks (135/95) *EMOM: Complete 6 T2B – starting with T2B
STRENGTH: Bench Press 1 Round MAX Then… (If time permits) “Diane” 21-15-9 Deadlift (225/155) HSPU
MAX WEEK! Back Squat 1 Round MAX Then… (If time permits) “Jackie” 1,000m Row 50 Thrusters (45/35) 30 Pull-ups
Ab Work: 4:00 Sit Ups 1:00 Rest 3:00 Sit Ups 1:00 Rest 2:00 Sit Ups 1:00 Rest 1:00 Sit Ups WOD: 5 Rounds 1:00 Squat Cleans (135/95) 1:00 Burpee DB/KB […]
STRENGTH: Shoulder Press 8 x 4 @ 75 % WOD: AMRAP 18 minutes 30 Push Jerks (115/80) 30 Box Jumps (24/20) 30 Calorie Row 30 Toes 2 Bar
STRENGTH: Back Squat 6 x 6 @ 55% WOD: 30 Floor Press (135/95) 20 Floor Press (155/105) 10 Floor Press (185/105) Rest 3:00 30 Front Squat (135/95) 20 Front Squat […]
Row Conditioning: 3 sets of: 5 x 200m, 00:20 rest Rest 1:00 between sets WOD: 5 RFT 10 Power Cleans (135/95) 10 Bar-Facing Burpees
SKILL: Snatch Skill Work (30 minutes) Snatch pull Snatch Squat Snatch WOD: 21 – 15 – 9 Squat Snatch (95/65) Pull Ups