WOD: Complete the following for time:Page Not Found
The page you were looking for could not be found.
Check the URL for errors.
- Run 800m
- 15 x chest to bar pull up
- 15 x thrusters (95/65)
- Run 600m
- 12 x chest to bar pull up
- 12 x thrusters (115/85)
- Run 400m
- 9 x chest to bar pull up
- 9 x thrusters (135/105)
GA: All runs 400m, bb thrusters 45/33/15 , pull ups 10 reps each round.
Lifting days are challenging, require great focus and above all are fun sessions with your friends your normally huffing and puffing with on a daily basis. Plus you will cover 8 of the 10 fitness domains listed over the WB. See you all in the box Wednesday.
WU: CG am&noon , CDM 5,6pm – 10 minutes
Skill: All skill work for practice not Max Efforts
- Hang Snatch GA: Hang Power Snatch (please allow for 15-20 minutes of lift time after coaching points have been addressed)
- Snatch GA: power Snatch W/Halted DL (15 minutes lift time)
WU: C. Al // CA
WOD: FQ 6 8 10 12 10 8 6
- slam ball 10-50? choose wisely
- ring dips
- Strict TTB
STRENGTH: B. Squat 4×6@65%
WU: Lets get set up and get warm I 5 minutes.
A.WOD: Combine total from A & B//5 minute amrap 2 4 6 8 10 12….
B.WOD: minute 6 to 16 AMRAP
- 5 Squat cleans 135/95 GA: 4 PC
- 25 DU GA: 15 SU
C. STRENGTH: OH WALKING LUNGE – 5X10 Steps @ roughly 40% b. squat load.
- Run 1000 m
- 50 air squats GA: 25
- 40 push ups GA: 20
- 30 pull ups GA: 15
- 20 GTO @2/3BW GA 10 GTO
- 5 rope ascents
- 20 GTO
- 30 PU
- 40 push ups
- 50 squats
- 1000 m run
GA: follow same reps to on return upward.