Strength Shoulder press 5-5-5-5-5 METCON 5 rounds for time: 5 weighted pistols 53/35 10 strict toes to bar
“Deck of Death” Hearts: burpees to 6 inch target Spades: sit ups Clubs: pull ups Spades: goblet squats 53/35 All faces are 10 (king, Queen, Jack), Aces are 11 Jokers: 100 double unders No time cap
Open Gym at 1500 until 1630. Come work on your skills, do some lifts or catch up on a WOD you missed this week.
Strength Muscle snatch 5-5-5-5 Overhead squat 8-8-8-8 METCON For time: 50 double unders 40 med ball cleans 20/14 30 box jumps over 30/24 20 turkish get ups alt 53/35 10 ring muscle ups
WORKOUT 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up…
Skills Handstand/ handstand walk METCON 5 rounds for time of: 20 L pull-ups 16 ring dips
Congratulation to Enrique who finished fundamentals today. Looking forward to see you in class. Nice work!! “TOP GUN” For Time: 20 Thrusters (135/95 lbs) 20 Sumo Deadlift High Pulls (135/95 lbs) 20 Push Jerks (135/95 lbs) 20 Overhead Squats (135/95 lbs) 20 Front Squats (135/95 lbs) Every minute, stop and perform 4 burpees
Strength E2M10M 0-2/ 5 hang power snatch 2-4/ 4 hang power snatch 4-6/ 3 hang power snatch 6-8/ 2 hang power snatch 8-10/ 1 hang power snatch METCON 12 min AMRAP 12 wall balls 20/14 12 kettlebell swings 53/35 12 sit ups
CF total: 1RM shoulder press 1RM back squat 1RM deadlift Your score is the total pounds of all 3 lifts together
Each for time: Row 500 meters then max L-sit hold Row 1000 meters then max L-sit hold Row 2000 meters then max L-sit hold Rest as needed between efforts
