Throat Punch Thursday 9-10-2020
STR: Back Squats WOD:For Time:10-9-8-7-6-5-4-3-2-1KB Goblet SquatsRussian KBSPull-ups
STR: Back Squats WOD:For Time:10-9-8-7-6-5-4-3-2-1KB Goblet SquatsRussian KBSPull-ups
STR: Push Jerk WOD:AMRAP 12:3,6,9,12,15,etc… (add by 3)Push JerksPlate GTOHUp Downs
STR: Power Clean HAPPY 21st BIRTHDAY MIGUEL! MIGUEL’S BDAY WOD:AMRAP 21:9 TTB8 Single Arm Alt DB Devil Press (50/35)19 Cal Row9 DB Box Step-Overs (24/20) *Hold DB anyway.9 Power Cleans (115/75)
9AM Class ONLY!! WOD:“Becky”For Time:W/ a partner,800m Run30 Snatches (95/65)400m Run30 Hang Cleans200m Run30 Back Squats400m Run30 Push-ups800m Run30 Strict Pull-ups-Partners run together.-Reps one at a time.
WOD:“Noah Leotta”With a partner:Buy In:2747m RowTC: 14minImmediately into,AMRAP 24:12 DL (115/75)10 STOH (115/75)15 TTB24 Box Jumps (24/20)
STR: Power Cleans WOD:AMRAP 10:1 Power Clean3 Bar Facing Burpees5 Box Jumps
STR: Back Squats WOD:3 Sets:10 Back Squats15 KBS20/15 Cal RowRest 1:00
STR: Push Jerks WOD:For Time:21-15-9Push Jerks Pull-ups Rest 2:0012-9-6Push JerksStrict Pull-ups
STR: Clean WOD:EMOM 12: Alternating between, 1- 2 Power Cleans + 2 Hang Power Cleans* *Athletes choose weight. -Moderate-heavy weight. -Unbroken sets. 2- 15/12 Cal AB or 20/15 Cal Row
STR: Deadlifts WOD: 5 RFT: 12 Unbroken Deadlifts 16 Unbroken WB 200m Run