031319

warm up: 5 min emom

20 dub unders w/singles remainder of the minute

Then 1000 m row

A. IM60

B. Back Squat to a 1 rm in 10 lifts or less/10 pull-ups in between each set

C. Weakness Or IM30

031219

Warm up: same as Monday

Mobilize

A. Build to a 1 rm squat clean in 10 reps or less

B. 

5 rounds

200 m run

15 thrusters 95/65

C. Class

D. Weakness or IM30 

Monday March 11, 2019

Warm up:

5 min emom

7 burpees+3 burpee box jump overs 24/20

A. Every :90 for 15 minutes no foot snatch + 4 ohs(build up as you go. Try to start at 135/95 or greater)

B. Class

C. 20 min emom

15/12 cal row: even

Cal bike: odd

Score total bike cal.

030619

warm up:

5 min aerobic piece + 5x 5 pull-ups 10 hip ext 15 squats

snatch primer

A.

21 ohs 95/65

7 muscle ups

15 ohs 135/95

5 muscle ups

9 ohs 185/125

3 muscle ups

B. Class

C. Weakness work

030519

Warm Up;

10 Bar facing burpees emom x 10 min

A. Class

B. 3 min on/2 min off x 30 minutes

15 GHD Situps

Assault bike 30/25 cal

Max deficit hspu 10″/6″ (do these on the hspu wall)

C. Weakness work