Murder Monday 6-17-2019
STR: Push Press WOD: AMRAP 2: (x5) 1 Clean+1 Front Squat+1 Push Jerk @ 75-85% of 1RM CJ *Rest 1:00 between AMRAPs.
STR: Push Press WOD: AMRAP 2: (x5) 1 Clean+1 Front Squat+1 Push Jerk @ 75-85% of 1RM CJ *Rest 1:00 between AMRAPs.
TEAM WOD: Teams of 2 or 3 E2MOM 10: 4 Bench Press *work up to heavy 4RM 5 RFT: 12 Partner Sandbag Deadlifts 9 Partner Sandbag HPC 6 Partner Sandbag PJ 4 Rope Climbs / 6 Rope Climbs (Teams of 3) 200m Partner Sandbag Carry
STR: BB Cycling WOD: AMRAP 5 (x3): 15 WB (20/14) 15 Russian KBS (1.5/1) 15 Push-ups Rest 1:00 between AMRAPs
STR: Thruster WOD: “SGT. BARROS” AMRAP 12: 12 WB (20/14) 12 KBS (1.5/1) 12 KB Snatch 100m Sprint (Run)
STR: Front Squats WOD: For Time: 21 Power Cleans @ 60-70% 400m Run 15 Power Cleans 400m Run 9 Power Cleans 400m Run
STR: Split Jerk WOD: For Time: 1k Row 50 DL 40 T2B 30 BFB 20 Thrusters 10 BMU *Use same weight for DL/Thruster.
STR: Press WOD: AMRAP 10: 100 DUs 10 Cal AB or Row Then, The remaining time AMRAP: 10 CTB Pull-ups 5 Snatches @ 50-60%
NO SATURDAY CLASS!!!
STR: Snatch WOD: E5MOM 20: 30 Air Squats 15 Cal Row 5 Snatches @ 60-70%
STR: Strict Pull-ups or Ring Rows WOD: AMRAP 12: 40 Sit-ups 10 DB OH Walking Lunges (left) (50/35) 10 DB OH Walking Lunges (right)