Skill: 2 mins Jack Knives
1-rep Max Back Squat
WOD
Buy in: 21 Thrusters (75/115)
Rest 2 mins (Add Lbs)
Then,
21-15-9
Back Squats (95/135)
Burpees
Rest 2 mins (take off Lbs)
Then,
21 Thrusters (65/95)
THIS IS IT: LEG DAY!!! Go Heavy or go Home!!! Just kidding, but do try to hit an improved 1-rep max. We are in day two of a heavy cycle, Try Rx unless too heavy to clean. This should not be a burner or gasser, should be exhaustion and lactic acid build up, stay deep and steady!!!
Skill Shoulder Press 4x6@70-75%1RM WOD 8 min :30/:30's (4 Rds) 1) Box Jumps 2) Burpees Rest 2 mins 7 min AMRAP 6 Toes to Bar 6 Thrusters (55/75) 18 Double Unders TRY TO BLAST THRU THE THRUSTERS!
Happy early bday to MARY June 8, 1992 age 31 (goin on 29).again Skill 3 Rounds of 5's Flutters/Verts/Horizontals Crunch w/ Twists Hollow Rocks Then, Snatch Balance 4x6 40-50% 1RM Snatch WOD 2 Rounds o
Skill Sumo Dead Lifts 4x6 @ 70-75% 1RM WOD 5 Rounds of: 11 Power Snatches (65/95) 5 DB Devil Dogs (35/53) 11 DB Lunges (35/53) 5 Pull ups (1 Strict)