WTF Wednesday 4-17-2019
STR: Jerk WOD: 3 RFT: 40 DUs 30 Air Squats 200m Run 10 Push Jerks @ 65-75%
STR: Jerk WOD: 3 RFT: 40 DUs 30 Air Squats 200m Run 10 Push Jerks @ 65-75%
STR: OHS Bench Press WOD: 3 Rounds: AMRAP 4: 15 Cal AB or Row 21 Power Cleans 15 Box Jump Overs (24/20) Rest 2:00 between rounds. Round 1- Power Clean @ 65-70% Round 2- Power Clean @ 55-60% Round 3- Power Clean @ 45-50%
STR: Push Jerk Split Jerk Burpees WOD: 5 RFT: 9 DB Thrusters (50s/35s) 4 Ring Muscle Ups
No class today!! We are hosting our “Battle of Fallujah” Weightlifting Meet today. If you’re free, stop by and show some love.
STR: Clean + Front Squat CTB Pull-ups WOD: 3 RFT: 500m Row Then, 3 Rounds: 3 Snatch 3 OHS *@ 55-65% of 1RM Snatch
STR: Back Squat Bench Press WOD: 10 Rounds: 300m Row Rest :30
STR: Front Squat WOD: “Filthy Fifty” For Time: 50 Box Jumps (24/20) 50 Jumping Pull-ups 50 KBS (1.5/1) 50 Alt Walking Lunges 50 Knees to Elbows 50 Push Press (45/35) 50 Back Extensions 50 Wall Balls (20/14) 50 Burpees 50 DUs
STR: Snatch WOD: For Time: 15-12-9 Push Press @ 60-70% Strict Bar Dip Then, 50 Cal AB or Row
STR: Power Clean WOD: “Fran” For Time: 21-15-9 Thrusters (95/65) Pull-ups
“Sometimes you don’t realize the weight of something you’ve been carrying until you feel the weight of its release.”