Strength: Every minute on the minute for 10 minutes: 1 power clean and 1 split jerk @ 90% WOD: 12 .....
Strength: Back Squats 1×8@65% 1×5@70% 2×5@75% 1×3@80% WOD: 5 rounds for time: 20 kettlebell swings 70/53 10 push press 115/75 .....
Team Saturday!! As a Team of Two: 600m relay 50 overhead wall ball lunges 20/14 20 plyo push ups 2 .....
Friday Mobility with VEGAS! -Benchmark Friday- “Chelsea” Loves “Cindy” Every minute on the minute for 30 minutes: 5 pull ups .....
Strength: Establish 1 rep max 3 position clean and jerk WOD: 400m 21 chest to bar 12 thrusters 135/95 400m .....
Strength: Split Jerk Practice WOD: 3 rounds for time: 10 hand stand push ups 20 kettle bell snatches 53/35 3 .....
Strength: Back Squat 2×8@65% 2×5@70% 1×5@75% WOD: 5-4-3-2-1 Clean & Jerks 185/120 Muscle Ups
Strength: 5×3 Hang cleans and 1 push jerk WOD: 3 rounds for time: 14 burpee over the box jumps 21 .....
Team Saturday!! As a Team of Three: 30m broad jump 400m shuttles 60 knees to elbows 45 burpee ball slams .....
Benchmark Friday! -Barbara- 5 rounds for time: 20 pull ups 30 push ups 40 sit ups 50 squats *3 minute .....
-Hortman- As many rounds as possible in 45 minutes: 800m run 80 squats 8 muscle ups – or- rope climbs
Conditioning: Ever minute on the minute for 5 minutes: 2 hang power cleans @ 70%+ Strength: Establish 1 Rep Max .....
