WOD: “Survival” -Tues 3.17.15
Skill: Clean – 5 TNG Reps Every 2 minutes for 5 rounds @ 70% 1RM (0:00, 2, 4, 6, 8) WOD: “Survival” From 0:00-3:00
Skill: Clean – 5 TNG Reps Every 2 minutes for 5 rounds @ 70% 1RM (0:00, 2, 4, 6, 8) WOD: “Survival” From 0:00-3:00
Skill: Back Squat % Work (10, 8, 6, 6, 4) %55, 70, 75, 75, 80% (0:00, 2:30, 5:00, 7:30, 10:00) WOD: 20 Min AMRAP
Skill: Front Squat % Work (10, 8, 6, 6, 4) %55, 75, 80, 80, 85% WOD: AMRAPS Each AMRAP is 5 minutes Rest in between
Skill: Snatch – 2 Reps EMOM for 8 minutes @ 85% 1RM Every 3 min for 21 minutes perform: 15 Pull Ups 10 HSPU 5
10 Round EMOM Min 1: 10 Deadlifts (185/155) Min 2: 15 Wall Balls (20/14) Min 3: 16 One Arm KB/DB Presses (50/35) 1 for 1,
Skill: Back Squat % Work (10, 8, 6, 6, 4) %55, 75, 80, 80, 85% WOD: 18 Min AMRAP 6 OHS (115/75) 12 OHL Steps
Skill: Clean – 2 Reps EMOM for 8 minutes @ 80% 1RM WOD: 6RFT 5 Clean and Jerks (155/95) 10 Slam Balls (30/20) 28
Tabata Row Calories C2D Push Ups Alt Pistols ABMAT Sit Ups Box Jump Overs (23/20) 8 rounds at each station of 20 seconds of
Skill: Front Squat % Work (10, 8,8,6,6) %55, 70, 75, 80, 80% (take your 1RM at multiply by .55 (perform 10 reps), x .7 (8 reps),
Skill: Squat Snatch – 2 reps @ 80% 1RM EMOM for 8 minutes WOD: 10 RFT 3 Squat Snatches (70% of 1 RM) 3 Rope