Murder Monday 11-25-2019
TEST WEEK 2! STR: Snatch GIRL WOD: “Isabel” 30 Snatches (135/95)
TEST WEEK 2! STR: Snatch GIRL WOD: “Isabel” 30 Snatches (135/95)
TEST WEEK! STR: Front Squats HERO WOD: “DT” 5 RFT: 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks
TEST WEEK!! STR: Pull-ups WOD: “Fight Gone Bad!” 3 Rounds, 1 Min Per Station: Wall Balls (20/14) Sumo DL High Pulls (75/55) Box Jumps (20/16) Push Press (75/55) Cal Row Rest 1min
TEST WEEK! STR: Sumo Deadlift WOD: AMRAP 9: 4 Strict HSPU 6 DL @ body weight 8 Box Jumps (24/20)
TEST WEEK!! STR: Clean and Jerk GIRL WOD: “Grace” For time: 30 Clean and Jerks (135/95)
TEST WEEK! STR: Back Squat GIRL WOD: “Helen” 3 RFT: 400m Run 21 KBS (1.5/1) 12 Pull-ups
TEAM WOD: Coach’s PICK! See you all at 9am 🙂
STR: Front Squats WOD: Every 1:30 for 15: 1 Hang Power Clean + 30 DUs Start at 60% and work up to a heavy for the day.
STR: Snatch WOD: 3 RFT: 15 Cal Row / AB 10 Power Snatch @ 50%
STR: Deadlifts WOD: 15 RFT: 1 DL 1 HPC 1 FS 1 Jerk