Taco Fight Tuesday 3-12-2019
STR: Clean Complex WOD: AMRAP 14: (7) 1 Power Clean+1 Push Jerk (135/95) 3 Rope Climbs
STR: Clean Complex WOD: AMRAP 14: (7) 1 Power Clean+1 Push Jerk (135/95) 3 Rope Climbs
STR: Back Squat WOD: Option 1 Open Workout 19.3 For Time: 200’ OH DB WL 50 Alt DB Step Ups (24/20) 50 Strict HSPU 200’ HSW TC: 10min Option 2 (Only if you’ve already done 19.3) For Time: 5 K Row
See you at 9am!!
No 5:30, 6:30 or 7:30pm classes Friday Night Lights for Open Workout 19.3 at Renatus. STR: Clean Complex WOD: EMOM 12: 1- (2) Power Clean + Push Press* 2- :30 Max Cal Row Or AB *PC + PP, increase weight every other set. Score= Max Cal Row Or AB
Anthony’s “Dirty Thirty” Birthday WOD: For Time: 30 Box jumps (24/20) 30 Pull-ups 30 KB Swings (1.5/1) 30 Walking Lunges 30 Knees to Elbows 30 Push Press (45/35) 30 GHD Hip Extensions 30 Wallball (20/14) 30 Burpees 30 Double-Unders
STR: Bench Press WOD: AMRAP 9: 350m Row 5-10-15-20-25 etc… DBL DB Push Press (40/25)
STR: Snatch Complex WOD: For Time: 100-80-60-40-20 DUs or Singles 25-20-15-10-5 Pull-ups 10-10-10-10-10 Power Snatch (75/55)
STR: Back Squats WOD: For Time: 50-40-30 Wall Balls (20/14) 15-20-25 Cal Row
Come get some Spartan Training!
ANNOUNCEMENTS: No 5:30, 6:30 or 7:30pm classes tonight! We will be at CrossFit Hoka Hey at 5:30pm for Friday Night Lights! We’ll be attacking Open Workout 19.2! STR: Strict Press WOD: 4 RFT: 400m Run 25 Air Squats 12 Burpees to 6”