Wednesday, November 15, 2017
Class:
All
Warmup:
1:00 on each Pec Mash
then
Alternating EMOM 6:00
:30 HS Hold
15 Heavy Russian KB Swings
then
Alternating EMOM 6:00
:30 HS Hold
15 Heavy Russian KB Swings
Workout Name:
None
Description:
Push Press
4x4 @ 80%+
Go heavier than week 10/18/2017
4x4 @ 80%+
Go heavier than week 10/18/2017
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Class:
All
Workout Name:
None
Description:
AMRAP 5 Minutes x 3
Rest 2:00
10 HSPU
5 Squat Snatch 135/95lbs
10 CTB Pull Ups
Beginner: 3 Wall Walks or :20 HS Hold; 75/45 Hip Squat Snatch; 10 Ring Rows
Intermediate: 4-6 HSPU; 105/70; 8-10 Pullups or 4-6 C2B
Advanced: Rx
Scale the gymnastics so they can be completed in 2 sets or less each time. Target is to complete 2+ rounds each time.
Continue where you leave off each AMRAP
Rest 2:00
10 HSPU
5 Squat Snatch 135/95lbs
10 CTB Pull Ups
Beginner: 3 Wall Walks or :20 HS Hold; 75/45 Hip Squat Snatch; 10 Ring Rows
Intermediate: 4-6 HSPU; 105/70; 8-10 Pullups or 4-6 C2B
Advanced: Rx
Scale the gymnastics so they can be completed in 2 sets or less each time. Target is to complete 2+ rounds each time.
Continue where you leave off each AMRAP
Performed by 6 athletes
Podium
Male RX:
7+7reps
Female RX:
Male Scaled:
5+22reps
Female Scaled:
5+15reps
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Class:
Competitor Extra
Workout Name:
None
Description:
Row 1k x 4
Rest :90
Rest :90
Performed by 1 athlete
Podium
Male RX:
18:28
Female RX:
Male Scaled:
Female Scaled:
Show All Results
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