Bench Press – 50% * 5, 60% * 3, 70% * 2, 80% * 1, 85% * 1, 90%xAMAP
WOD
5 Rounds
1 minute – Hang Squat Clean
1 minute – Box Jump Overs
1 minute – Toes to Bar
1 minute – Rest
Final Score is your LOWEST total # of reps from any 3 minute work interval For example if in the first round you try and pace and only get 20 total reps, that will be your final score.
Rx – 95/65, 24/20
Advanced – 75/55, 24/20
Beginner – 55/45, 20/20
1 Round 50 Back Squat – 93/135 30 Shoulder to Overhead – 93/135 50 Front Squat – 63/95 30 Shoulder to Overhead – 63/95 50 Overhead Squat – 45/75 30 Shoulder to Overhead – 45/75 *Girls doing this WoD Rx’d will set up 5′s on the inside, then 10′s, then 15′s on the outside. Men…
Strength/Skill – Weighted Push-ups 5 x 3 6 .R.F.T. Front rack barbell reverse lunges; 12 alternating steps 115/85 20 unbroken KBS 53/35 pood Run 200m rest 1:00 mins.
Strength: 5×5 deadlifts 75% Regrip every time Every 7min for 28min: Complete- 800m run 10 push up 10 pull up
Tony’s Sushi Friday night at 7pm. Say farewell to coach Mike. In teams of 3 – Buy in: 3 Rds 60 HSPU 2:1 20 Bar Mu ( 30 Pull Up + 30 Dips) ..then… 30 Power Snatch 75/55 30 Power Snatch 95/65 30 Power Snatch 115/75 30 Power Snatch 135/95 30 Power Snatch 155/105…
9am, 4 and 5pm today. Skill: Hand Stand walk U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar…
No 6 and 7 pm classes Thursday the 30th. Come watch Janel and Matt at the Tribal Games. Master’s Qualifier Event #3 2 rounds for time of: 1,000-meter row 50 thrusters 30 chest-to-bar pull-ups Men use 65 lb. Women use 45 lb. Strength: Box Squats 5×3