9.26.17

1 Push-Press + Push-Jerk + 1 Split Jerk  AHAP

~

“Nancy”

5 Rounds for Time:

Run 400m

15 OHS- 95/65

9.25.17

Front Squats 3 x 3 AHAP

~

3 Rounds

3 min AMRAP:

3 Power Cleans- 115/75

3 Front Squats- 115/75

3 Push-Jerks- 115/75

-Rest 2 min-

9.22.17

***4:30 Class, 16 Person Cap***

10- 1 minute rounds of:

3 Hang Power Cleans- 155/105

60 yd Shuttle Run

Max Burpees

-Rest 90 Sec-

-Post Total Burpees-

9.21.17

Back Squat 3 x 1

~

7 Sets Every 75 seconds

Clean + Hang Clean (Below Knee) + High Hang Clean

9.20.17

Gymnastic Skills

~

5 Rounds

Every 3 minutes

Run 400m

-Post Splits-

9.19.17

Shoulder Press 3 x 1

~

14 min AMRAP

70 Wall-balls- 20/14

Run 800m

40 Alt DB Snatches (Choose Load)

30 C2B Pull-ups

-Post Reps plus Load-

9.18.17

Deadlift 3 x 1

~

10 Rounds for Time:

15 Deadlifts- 135/95

15 Push-ups

9.15.17

For Time:

21-18-15-12-9-6-3

Thrusters- 95/65

Burpees

9.14.17

Back Squat 3 x 3

~

OTM for 10 min

Snatch +Hang Snatch

9.13.17

Gymnastic Skills

~

OTM for 10 min

ODD: 10 Russian Swings-70/53

EVEN: 3 Rope Climbs

– Post Total Rope Climbs-