Saturday, 12-21-14
Metcon (AMRAP – Rounds and Reps) Teams of Two (you go, I go) 20 mins 3-6-9-12-15-18…. Calorie Row Hang Power snatch 95/65 *Partner 1 goes through 3,and 3 then Partner 2 follows. Continue up the Ladder until time*
Metcon (AMRAP – Rounds and Reps) Teams of Two (you go, I go) 20 mins 3-6-9-12-15-18…. Calorie Row Hang Power snatch 95/65 *Partner 1 goes through 3,and 3 then Partner 2 follows. Continue up the Ladder until time*
Strength: Snatch Grip Deadlifts: 5-5-4-4-3-2-1-1 30 Pull Ups 30 D/U’s 30 Front Squats 115/75 30 D/U’s 30 K2E 30 D/U’s 30 K2E 30 D/U’s 30 Front Squats 30 D/U’s 30 Pull Ups
Strength: Back squat 5-5-3-3-3-1-1-1-1-1 reps 5 RFT 200m Row 7 Push Presses 55/35 14 Supine Ring Rows
Strength: 2 Power cleans + 1 Hang Clean + 1 Jerk X 10 70% 10 to 1 Wall Balls 20/14 Walking lunges ea. leg Rest 1 to 10 Strict deficit HSPU 45lb plates w abmat Burpee Broad Jump
Strength: 18 Min EMOM Even: 6 Thrusters 135/95 + 6 Burpees over the BB Odd : 6 alt. KB Snatches + 6 T2B Complete as many rounds and reps as possible in 12 minutes of: 15 Deadlifts 155/115 15 Deficit push-ups, hands on 25 pound plates 15 Box jumps, 24″ box