FUBAR Friday 6-28-2019
STR: Deadlift WOD: For Time: 400m Run* 20 Box Jump Overs (24/20) 20 DB Alt Snatch (50/35) 20 Box Jumps Overs 20 DB Alt Snatch 20 Box Jump Overs 400m Run* *if you have one, wear a weight vest but only on the run.
STR: Deadlift WOD: For Time: 400m Run* 20 Box Jump Overs (24/20) 20 DB Alt Snatch (50/35) 20 Box Jumps Overs 20 DB Alt Snatch 20 Box Jump Overs 400m Run* *if you have one, wear a weight vest but only on the run.
STR: Overhead Squat WOD: 3 RFT: 500m Row 20 T2B 5 OHS *Increase weight for OHS Round 1: 60% Round 2: 70% Round 3: 80% (Use your 1RM from today)
STR: Bench Press Lateral Box Step Ups AMRAP 3 (x4): 2 Deadlifts 2 Front Squats 2 Clean 2 Jerks Rest 2:00 @ 60-70% of CJ
STR: Push Press Front Squat WOD: For Time: 21 Thrusters @ 30-40% of CJ 12 CTB Pull-ups 400m Run 12 Ring Muscle-Ups 400m Run 21 Thrusters 12 CTB Pull-ups
STR: Clean WOD: For Time: 2 Legless Rope Climbs 30 Single Arm DB OHS (30/15) 2 Legless Rope Climbs 24 SA DB OHS (40/25) 2 Legless Rope Climbs 18 SA DB OHS (50/35) *Switch arms as needed.
NO SATURDAY CLASS! Box will be closed. We’re heading to the Box Crawl Competition!
STR: Front Squats WOD: 8 RFT: 400m Run Rest 1:00
STR: Clean and Jerk WOD: For Time: 21-15-9 Thrusters @ 30-40% of 1RM CJ CTB Pull-ups
STR: Deadlift WOD: For Time: 1000m Row 21 KBS (2/1.5) 100 DUs 21 BMU 100 DUs 21 KBS 1000m Row
STR: Snatch WOD: 4 RFT: 400m Run 25 OHS 30-40% of 1RM Snatch 15 BFB