Freedom Friday 4-28-2017
STE:Review Rope Climbing Techniques WOD: “RJ” 5RFT: Run 800m 5 Rope Climbs 50 Pushups CO: none
STE:Review Rope Climbing Techniques WOD: “RJ” 5RFT: Run 800m 5 Rope Climbs 50 Pushups CO: none
STE:Back Squat 4×4 @70-80% WOD: AMRAP-15: Run 200m 15 Deadlifts@185/135 10 Bar-facing burpees CO: 3 Rounds: AB @25/18 calories 3 Rope Climbs Rest 2:00
STE:Snatch 5×3 Start@60% WOD: 6 Rounds: Row 500m Rest 90s CO: E4MOM-12: Row 500m/400m 2 max Sets of Strict Ring Dips
STE: Push Jerk 5×3 Start @60% WOD: AMRAP-10: 9 Power Snatches@75/55 3 Muscle Ups CO: 5 Rounds: 20 Wallballs@20/14 20 GHD Rest 2:00
STR: Zero Bounce Deadlift 5×3 @60-82.5% of 1RM Goal is to work up weight a bit heavier than last week. WOD: “FRAN” FT: 21-15-9 Thrusters @95/65 Pull-ups CO: EMOM-8: Strict Handstand Push Ups *Choose either 2,4 or 6 rep scheme.
STE:High Catch Power Snatch 6×2 WOD: “Jenny” AMRAP-20: 20 OHS@45/35 20 Backsquats @45/35 400m Run CO: none
STE:Back Squat 3×5 @70-80% WOD: AMRAP-8: 5 Snatches @135/95 1 Rope Climb CO: Every 20s for 6:00 5 C2B
STE:Clean 5×3 Start@60% WOD: 3 Rounds: Run 800m Rest 3:00 Score is slowest time CO: 5 Rounds: 18 Alt Pistols 18 Pushups Rest 1:00
STE:Split Jerk 5×3 Start @60% WOD: FT: 40-30-20 Wallballs @20/14 Pullups CO: E5MOM-15: Run 800m Max Kipping HSPU
STE:Zero Bounce DL 4×4 @60-80% WOD: “Grace” FT: 30 C&J @135/95 CO: Alternating EMOM-10: 12 Burpees to 6” 10 T2B