Friday May 12

May 11th, 2017
by:

Announcements

This one is for the guys :)
Don’t forget that it’s Mother’s Day this weekend!!!!
Just looking out for the health of the FTX Community.

Strength / Skillwork

None today

WOD

Sink

“Daddy’s Bought A New Kitchen Sink” (Cap 30:00)
[Go in Order, Delay starts as needed]
1km Row
30 Hang Clean
25 Front Squat
20 Shoulder to Overhead
15 Snatch
1km Run
50 Russian KBS
40 1-arm High Pull
30 C-crunch
20 Wall Ball Substitute
100 D/U or 400 Singles
30 Burpees
30 Toes to Bar
30 Bar OR Ring Dips
30 Pull-ups

[No Barbell weights other than Rx.]
1km Run = going to the end of Knollwood, which intersects Jerome St., and back.
Rx: 95/65# for all Barbell lifts, 35/25# KB

 

Elements

For time:

1km Run
50 Russian KBS, 30/20#
40 KB 1-arm High Pull
30 KB C-crunch
20 KB Wall Ball Substitute
10 KB Clean + Press (5+5)
100 D/U or 400 Singles
30 Burpees
30 Hanging Leg Raise
30 Push-ups
30 Lunges
30 Pull-ups
1km Row