What happens when you are the only kid that shows up to the Saturday class?
You get personal trained by a World Record Holding Powerlifter!
Congrats to Spencer on PRing in his deadlift! 100 lbs!!
In teams of four, once clock starts KB (53/35) cannot touch the ground. Five minute stations with one min rest between – for reps.
Goblet squats
Walking KB OH lunges (arm locked out overhead, each leg counts individually)
Swings
Goblet squats
Walking KB OH lunges (arm locked out overhead, each leg counts individually)
Swings
WOD: Three rounds – one min at each station, 1 min rest between rounds
Row for cals
Wall balls 20/14
SDHP 75/55
Box jumps 20"
Push press 75/55
Post total reps
Row for cals
Wall balls 20/14
SDHP 75/55
Box jumps 20"
Push press 75/55
Post total reps
A) CF Metcon
B) Bent over barbell row 5 x 5, focus on form, not ego. Do not post your weight.
B) Bent over barbell row 5 x 5, focus on form, not ego. Do not post your weight.
Skill/Strength: Split Jerk
60% x 5
70% x 3
80% x 1
90% x 1
100% x 1
100%+ x 1
WOD:
Four min AMRAP
5 Cleans 155#/115#
5 HSPU
Three mins rest
60% x 5
70% x 3
80% x 1
90% x 1
100% x 1
100%+ x 1
WOD:
Four min AMRAP
5 Cleans 155#/115#
5 HSPU
Three mins rest
Skill: Snatch complex E2MOM, 12 mins: snatch grip deadlift, hang power snatch, hang snatch @ 80% of 1rm Snatch
WOD:
10-9-8… 1
Hang power snatch 95/65
Chest to Bar pull-ups
Post weight used and time
WOD:
10-9-8… 1
Hang power snatch 95/65
Chest to Bar pull-ups
Post weight used and time
Warm-Up: Handstand walk or bear crawl, 5 inchworm push-ups, 5 one-legged forward-backward hops, each leg, 10 squats, 50-meter high knees, 50-meter pocket kickers