EMOM – 14
Odd – 5 HSPU or 15′ HS Walk or 25s HS Hold
Even – 30s ME Double Unders/Triple Unders
+
2 RFQ
10 Alternating TGU
20 Perfect Push Ups
30 Air Squats
400m Run
—
or
—
Helen/Wed WOD if you missed either
In 12 min Build to a 1RM Jerk
+
AMRAP – 9
5 DL 275/185
7 CTB Pull Ups
9 Box Jumps 24/20
then
AMRAP – 3
Row for cals
*Score is reps + calories
———
James and David completing the Tough Mudder
5 sets of
1 Clean + 2 FS
+
AMRAP – 6
5 Squat Clean Thrusters 115/75
10 Burpees w/ lateral jump over barbell
——————
All those going to regionals please contact Megan Forbes at megan.forbes@att.net. She will be compiling a master Stormcenter list. Please provide her with 1) Where you are staying 2) contact info for email/text updates 3) arrival and departure date
Snatch
2×3@70% 2×2@75% 2×2@80% 1×2@85%
+
Helen-3RFT
400m Run
21 KB Swings 53/35
12 Pull Ups
EMOM – 10
Odd – 2 Squat Cleans
Even – 5-10 Strict HSPU
+
3 RFT
400m Run
20 HRPU
100m Heavy Carry
———————
New Saturday morning class at 8am starting this Saturday April 20th.
A. Push Press 3-3-3
B. Jerk 3-3-3
+
21-15-9
Burpees
Pull Ups
*30 DU after each round
Can’t say I’m sad I’ll be in Seattle tomorrow!
Good luck with this one! :/
Excellent job reppin’ Bolt David and James. Looking forward to October.
That looks awesome. Good job guys.