Tues 10.9.18
6RFT – 38 min cap 8 KB/DB Burpee Step Ups (35s/20s) holding 2 (DO 1 Burpee then step up onto the box with both feet,
October 8, 2018
No Comments
Menu
6RFT – 38 min cap 8 KB/DB Burpee Step Ups (35s/20s) holding 2 (DO 1 Burpee then step up onto the box with both feet,
Back Squats 5×2, 85%, Every 2 min Chipper – For Time – 15 min cap 30 Back Squats (115/75) (off racks) 30 Push Presses (FB: Push
20 Min Ladder of: 2,4,6,8,10,12…forever Bike Cals 1 Arm DB S2O (50/35) Switch Arms whenever (1 for 1) Box Jumps (24/20) Switch on and off
Skill Work Ladder 1-10 Pull Ups 1-10 HSPU 15 min cap With 13 minutes on the clock: Buy in: 45/30 Cals Then 3RFT of 10
Thrusters 5×2 off racks For Time – Karen – with a twist 15 min cap 150 Wall Balls For time (20/14) Every time you stop
Snatch Complex- 3 position (catch in semi or full) Floor + Below Knee + Above Knee = 1 7×1, 90 seconds Partner WOD – 24min
Back Squats 6×3, 80%, Every 2 min Focus on acceleration/speed up 20 Min AMAP Complete 4RFT of *25 Jump Ropes (D.U) (Round 2 50 jump