FUBAR Friday 6-1-2018
ReTest Week D5 STR: Power Clean WOD: 5 RFT: 10 DL (155/105) 20 WB (20/14) 300m Row CO: 5-10min Handstand Practice
ReTest Week D5 STR: Power Clean WOD: 5 RFT: 10 DL (155/105) 20 WB (20/14) 300m Row CO: 5-10min Handstand Practice
ReTest Week D4 STR: Deadlift WOD: For Time: 800m Run 500m Row 100 D/Us 500m Row 800m Run CO: 50 GHD Sit-ups
ReTest Week D3 STR: Split Jerk WOD: For Time: 21 T2B 21 STO (135/95) 18 T2B 18 STO 15/15,12/12,9/9,6/6,3/3 TC: 20min CO: 5-10min Practice D/Us
ReTest Week D2 STR: Snatch WOD: AMRAP 15: 300m Row 15 Burpee Box Jumps (24/20) 7/7 Single Arm DB CJ (50/35) 3 Rope Climbs CO: 200m Recovery Run 200m Walk
Only one class! 9:00am Heat 1: 9:30am Heat 2: 10:00am Hero WOD: “MURPH” For Time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run • Partition reps as needed • W/ weight vest
Cycle 1 W7D6 Team WOD: For Time: Teams of 2: 20 Cal Row (each) one person rows/ other person rests 30 HSPU (total) one person performs movement/ other person holds a Handstand. Switching every 5 reps 40 Deadlifts (225/155) (total) one person performs movement/ other person holds DL. Switching every 5 reps 50 T2B (total) […]
Cycle 1 W7D5 STR: Power Snatch WOD: 5 RFT: 15 KBS (2/1.5) 15 Push-Ups 250m Row CO: 1-5 Rounds: 1min Pull-ups 1min Push-ups 1min Air Squats 1min Running 2min Rest W/ weight vest
Cycle 1 W7D4 STR: Split Jerk WOD: For Time: 100 Front Squats (135/95) Every time you break, perform 10 Strict HSPU CO: 50 Alt Back Rack Lunges
Cycle 1 W7D3 STR: Back Squat WOD: 5 RFT: 50m KB Farmer Carry (1.5/1 each hand) 10 CTB Pull-ups 5 Cleans (175/115) CO: For Time: 400-1600m Run 300-1000m Row 400-1600m Run W/ Weight Vest
Cycle 1 W7D2 STR: Clean WOD: For Time: 40 Single Arm DB Hang Clean & Jerk (50/35)(20/20each arm) 30 Push-ups 20 GHD Sit-ups 1000m Run 20 GHD Sit-ups 30 Push-ups 40 Single Arm DB Hang Clean & Jerk CO: 5 Min Row