Skill of The Week – 50 DU
Strength - DL 5 @75%, 3 @85%, MAX @95%
2 Rounds for Reps
1min max DU
1min rest
1min max HSPU
1min rest
1min max DU
1min rest
1min max ring-dips
1min rest
1min max DU
1min rest
1min max push-ups
1min rest
Skill of The Week – 50 DU
Strength - Press 5 @75%, 3 @85%, MAX @95%
Every 30 Seconds for 10 min
Perform 1 Power Snatch - 1 Hang Power Snatch - 1 OHS
Go as HEAVY as possible
Skill of The Week – 15 Skin the Cats 10min AMRAP 7 DL@ 225#/135# 25 DU
Skill of The Week – 15 Skin the Cats
" TOMMY V "
21 Thrusters @ 115#/75#
12 15' Rope Ascents
15 Thrusters @ 115#/75#
9 15' Rope Ascents
9 Thrusters @ 115#/75#
6 15' Rope Ascents
Skill of The Week – 15 Skin the Cats
Strength - Back Squat 3 @70%, 3 @80%, MAX @90% 5-3-3-1-1-1 Push Jerk TOMORROWS WOD HAS ROPE CLIMBS BRING PANTS OR HIGH SOCKS !!!
Skill of The Week – 15 Skin the Cats
Strength - Bench 3 @70%, 3 @80%, MAX @90% 4 RFT 300m Row 6 Power Clean @ 155#/110# 9 T2B
Skill of The Week – 15 Skin the Cats
ME - Box Jump 1RM 3 RFT 30 Wallballs @ 20#/14# 20 Snatch @ 75#/45#
Skill of The Week – 15 Skin the Cats
Strength - DL 3 @70%, 3 @80%, MAX @90% 10min AMRAP 12 C2B Pull-ups 12 Box Jumps @ 30"/24"
Skill of The Week – 15 Skin the Cats
Strength - Press 3 @70%, 3 @80%, MAX @90% 5-10-20-10-5 KB swing @ 32kg/24kg Ball Slam @ 12kg/9kg
Skill of The Week – 15 Snatch Balance @ 65#/45# 21-15-9 Squat @ 185#/130# Ring Dips