WOD

Skill

Review bodyweight standards

HSPU

Pull-ups

Wall Balls

WOD

3 minute stations

Ball slams

Rowing

Sled Pushes

Burpees

Strength

Snatch

Following 5-10 min of warm up and technique work perform

5×3

WOD

5 RFT

10 Power Cleans 135/95

20 Double Unders

10 Wall Balls 20/14

Strength

Back Squat

2 warm up sets of 8-10 reps followed by

6×3 For speed. Add weight each set (small increments 15-20lbs for guys 5-10lbs for ladies. Keep all sets at or below 70# 1RM

WOD

21-15-9

Shoulder to Overhead 95/65

Toes to Bar

Hand Release Push-ups

There will only be 9am classes this weekend. Please come and enjoy the RPS Powerlifting meet.

Skill

Squat Cleans

10x 2-3

Technique only no more then65-70%

WOD

OTM 15 min

7 Hang Cleans 95/65

7 KBS 55/35

 

“Zimmerman“

 

Complete as many rounds as possible in 25 minutes of:

11 Chest-to-bar pull-ups
2 Deadlifts, 315/205
10 Handstand push-ups

 

 

 

 

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

Strength

Floor Press

2-3 warm up sets then

5×5 (same weight across)

 

WOD

12 Min AMRAP

30 Sit-ups

20 Hand Release Push Ups

30 Double Unders

Rest  2 min

30 length turf sprint

30 Burpees

 

Strength

Front Squat

2-3 warm up sets then

5×5 (add weight each set)

WOD

5 RFT

15 Back Squats 155/115

15 Wall Balls 20/14

10 Box Jumps 24/20