12 RFT (Partner WOD)
8 Hang Snatch (115/85)
8 Burpee Box Overs (24/20)
8 Thrusters (115/85)
*Partners Alt. Movements
*24 min Time Cap
*Modify as Needed
10.17.18
8 sets:
1 Clean +3 Front Squats
(all sets 80%+ of Clean)
10.16.18
15 mins Handstand walk/Hold/Position skill work
For time:
10 Single arm DB Push Press (50/35)
20 Double Unders
20 Single Arm Push Press
40 DU
30 Single Arm Push Press
60 DU
40 Single Arm Push Press
80 DU
* alt arms every 5 reps
*12min Time Cap
*Modify as needed
10.15.18
“Nancy”
5RFT
400m Run
15 Overhead Squats (95/65)
*Modify as needed
10.12.18
8min EMOM:
1 Power Snatch + 1 Squat Snatch (65-75% of Power Snatch)
3 Partner Team:
18min AMRAP:
Athlete #1: Max Cal Row
Athlete #2: AMRAP: 10 Pull-ups, 10 Slamballs (30/20), 10 Walking Overhead Lunges with slam ball
Athlete #3: Max Cal Assault Bike
*Modify as Needed
* Athletes will rotate every 2mins
*3 Scores (Athletes will pick up in AMRAP where prior athlete ends)
