EMOM28
1) 10/15 Cal Row
2) 8 RDL (105/155)
3) 50 Dubs
4) 9/12 Cal Bike
Oly 7pm
1) 2 Cln+1jerk E2MOM 16
*start @60% take repeats & small jumps up to 75-80%
**Goal=Zero misses
2) OHS
4×6/65-70% of Sn
Archive for August, 2016
3 RFT :
30 Wall Balls (14/20)
15 Hip Extensions (Sc-Banded good morning)
400m run
30 Hang Pwr Cleans (75/115)
15 Burpees
Skill: Row
.
Buy in: 800 M Run
3 rds:
20 Box Jumps (20/24)
15 HSPU
10 T2B
Cash Out: 800 M Run
Oly 7pm
1) 3pos Sn (AK,BK,floor) E2MOM 16
*start @60% take repeats & small jumps up to 75-80%
**Goal=Zero misses
2) FS
4×10/65-70%
15/1 Ladder
Goblet Squats/Russian KBS (35/55)
15 Goblet Squats/1 Russian KBS
14/2
13/3
12/4
……..
1/15
*200m run/50m swim (100m Adv) after ea set
———————–
Oly 6pm
1)Pwr Sn
4×2 work up to 85%
2) Pause in dip- Jerk
4×2/ work up to hvy dbl
3)FS
3×10/75%
Teams of 2:
1,500m row
75 Power Snatch (55/75)
1,000m Row
75 T2B
750m row
75 Burpees
.
Individuals:
Complete half
.
Modifications:
T2B/ Knee ups, V ups
Squat Clean
15 Min to build to a heavy Dbl
.
“The Chief”
Max rounds in 3 minutes of:
3 Power Cleans (95/135)
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Oly 7pm
1)Cln+HngCln+Jerk E2MOM 12
6 sets/ work up to two “heavy” sets for the day
*Start at 75%
2)OHS E2MOM 12
6×3/70,75,80,75,80,85% of Sn
3)DB RDL+Shrug
4×4/AHAP w control
7 RFT
200m run
7 KBS (35/55)
7 Pull-ups (Adv 3 MU)
7 jumping Squats
