Stretch/Mobility/Skill of Choice
Deadlift - 5x3 @ 80%, Pendlay Row 5x8
Benchmark #11 AMRAP 7: 15 OHS (95/65), 15 T2B
Townies can Bring A Buddy for free each day for the rest of 2016!
Stretch/Mobility/Skill of Choice
Deadlift - 5x3 @ 80%, Pendlay Row 5x8
Benchmark #11 AMRAP 7: 15 OHS (95/65), 15 T2B
Townies can Bring A Buddy for free each day for the rest of 2016!
In Teams of 4 for Time and Reps: 6 Rounds: Row 200m/KB Front Rack Hold, 50 DUs/Front Squats (95/65)
Townies can Bring A Buddy for free each day for the rest of 2016!
Skill of Choice
Press - 5x5 @ 75%, 5x10 Good Mornings
AMRAP 12: Ski 12 Calories, 12 KB Snatches (6 each side), 12 Goblet Lunges (EC)
Townies can Bring A Buddy for free each day for the rest of 2016!
Tabata 4: Hollow Body Rocks, Hollow Body Hold
Squat - 5x5 @ 75%
For Time: 10 HSPUs, 20 Thrusters (135/95), 30 T2B, 40 Power Cleans (135/95), 50 Burpees (to a plate), 60 SDHPs (53/35)
Townies can Bring A Buddy for free each day for the rest of 2016!
Snatch Transfer Skills Review
Snatch Balance - 5x3 @ 65%, 5x10 OH Walking Lunges
For Time: Run 800m, 20 Manmakers (35/25), Run 800m
Townies can Bring A Buddy for free each day for the rest of 2016!
Burgener Warm Up
Deadlift, Bench - 5x5 @ 75%
AMRAP 9: 20 Hang Power Snatches (95/65), 100 DUs, 20 Sit Ups
Townies can Bring A Buddy for free each day for the rest of 2016!
Stretch/Mobility/Skill of Choice
5x10 Strict T2B, 5x10 Heavy KB Swings
Benchmark #10 For Time: 4 Rounds, Row 500m, 25 Wall Balls (20/14)
Townies can Bring A Buddy for free each day for the rest of 2016!
In Partners for Reps and Time: EMOM 10: 2 Rope Climbs/6 Alternating DB Snatches (40/30) and Sit Ups for Reps, Rest 1 Minute, AMRAP 10: 25 Ball Slams (20/15) and 25 HR Push Ups, Rest 1 Minute, Ski 2500m for Time
Townies can Bring A Buddy for free each day for the rest of 2016!
OHS - Mobility and Practice
5 Rounds: 8 Ring Dips, 10 SLDL (each leg), 10 Hollow Body Rocks
For Time: 5 Rounds, Run 300m, 10 Clusters (95/65), 10 Bar Facing Burpees
Townies can Bring A Buddy for free each day for the rest of 2016!
Burgener Warm Up and Transfer Skills
5x3 Snatch Pulls, 5x3 Hang Power Snatches
AMRAP 9: 3, 6, 9...Renegade Rows (EC 35/25), Box Jumps (24/18), T2B
Townies can Bring A Buddy for free each day for the rest of 2016!