Wednesday 10.18.17
Happy Bday Rocoo Strength/Skill: Clean and Jerk Grace 30 Clean and Jerks, for time (135/95) 8 min cap Rest 2 mins, WOD begins at 10
Happy Bday Rocoo Strength/Skill: Clean and Jerk Grace 30 Clean and Jerks, for time (135/95) 8 min cap Rest 2 mins, WOD begins at 10
Strength/Skill: Deadlift Partner 3 RFT, follow the leader style: 15/10 cal Bike 3 Deadlifts at 80% of 1RM If 16 people in class, teams of
Eddie Ott Bday Strength/Skill: Back Squats, 3 x 8, 70%, every 2 minutes 3 sets of 8 Back Squats at 70% of your 1 rep
Strength/Skill: Front Squats 5 x 4 at 50% of your 1 rep max, every 2 minutes **3 sec decent, 1 sec pause, 3 sec ascent
Strength/Skill: Snatch 8 mins to build up to a 1 rep max 3 min rest WOD: 30 – 20 – 10 for time T2B Wall
Strength/Skill: Pullups 3 x 10, every 2 minutes see 10.3.17 for last week’s mods WOD: Ladder for time 10 – 1 HSPUs 1 – 10
Strength/Skill: Cleans 7 min EMOM: 1 Clean @ 85% of 1 rep max WOD: 25 min Partner Battle Part 1) 5 RFT (scored part): 10 Power
Strength/Skill: Z-Press (Seated Strict Press) 5 x 5, every 90 seconds WOD: 20 min AMRAP 5 Box Jumps (24/20) 3 S2O (135/95, 155/105, 185/125, 205/155)
Sauna Benefits Potential to increase longevity through a lower risk of cardiovascular related mortality and all cause mortality Improves heart health through the lowering of
Strength/Skill: Bike and HSPUs 3 Round EMOM min 1: 10/7 Bike Cals (rest with remaining time from the minute) min 2: Max HSPUs (use the