Strength : 10 MIN EMOM
2 SOT PRESS
WOD : 20 MIN AMRAP
(2 MIN EACH)
-SDLHP (45/35)
-Thrusters (45/35)
-REST-
-Snatches (75/55)
-Thrusters (75/55)
-REST-
-Hang Cleans (115/75)
-Thrusters (115/75)
-REST-
-G2OH (135/95)
Score = Total Reps
Strength:
- 6 x 5 Weighted Pullups/C2B
- 5 x 5 Hang Muscle Snatch
15-MIN AMRAP
- M.E. OHS (115/75)
- 10 HRPU
- 20 Jumping Lunges
- 1 Lap
- 1 MIN REST
Strength:
DEADLIFTS
1M - 3Mr - 3Mb - ME U/B
WOD: U/B For Time!
- 40 WB Shots (20/14)
- 35 Box Jump Overs (24/20)
- 30 Pullups
- 25 WB Shots (20/14)
- 20 Box Jump Overs (24/20)
- 15 Pullups
*Broken reps = 1 Short Lap
Strength :
(10 MIN E2MOM)
5 x 10 Front Squat
WOD : "Nikki" (15 MIN CUT)
- 3 LAPS OUTSIDE
Then... 4 Rounds
- 6 Hang-2-OH
-21 Deadlifts
(185/125) +(225/155)
**OPEN GYM ALL DAY**
Congratulations to all those that participated in the 8-Week RCF Challenge!! Time to test 1RM and skills!