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Tuesday 08.15.17

By: 0

A.) Squat clean and jerk

EMOM until failure perform:

6 bar facing burpees
1 squat clean and jerk (165/115)
*add 10/5 pounds each minute

Men’s Rx- 165-175-185 etc…
Womens Rx 115-120-125 etc…

*Goal is to have everyone make it through at least 8 Minutes

B.) 15 Minute AMRAP

25 back rack lunge steps (95/65)
10 pull ups
250/200m row

Extra.) 1-2-3-4-5-6-5-4-3-2-1

unbroken muscle ups

*sub strict pull ups or ring rows (make the ring rows tough, feet on small box etc…)

FRIDAY 08.11.17

By: 0

A.) Snatch Ladder

10 squat snatch (135/95)
8 squat snatch (155/105)
6 squat snatch (185/115)
4 squat snatch (205/135)
2 squat snatch (225/155)

*11 minute cap
*goal is to increase weight after each set, scale accordingly (Most people will be on the second to last bar, that is the goal)

B.) Open Wod 16.3

7 Minute AMRAP

10 power snatches (75/55)
3 bar muscle ups

Extra piece: For Time

4 legless rope climbs
rest 2 minutes
3 legless rope climbs
rest 90 seconds
2 legless rope climbs
rest 1 minute
1 legless rope climb