Thursday 8-25-16

Strength – Weighted Push-ups 5x5x5x5 21-15-9 Deadlifts 275/185 Box Jump – 30″/24″ Inverted Burpees

“Willy” Three rounds for time of: Run 800 meters 225 pound Front squat, 5 reps Run 200 meters 11 Chest to bar pull-ups Run 400 meters 12 Kettlebell swings, 2 pood U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine…

Front Squat: 5 X 3 all sets between 83-93% Beep Test EMOM as long as Possible Between 5 and 7 reps(if you did 5 last time do 6, if you did 6 last time do 7) Thrusters Pull Ups Burpees

  9min EMOM – Push Press iMn 1-3: 5 @ 65-70% of 1RM Min 4-6: 3 @ 75-80% Min 7-9: 1 @ 85-90% For time: 50 D/U 15 Deadlifts 155/105 50 D/U 15 Hang Power Clean 155/105 50 D/U 15 Push Jerks 155/105 50 D/U *10 min Cap*

No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games. We will be doing the Chris Kyle Memorial Wod Friday, May 1st. 10 min to establish max reps D/U’s. Strength: Bring Sally Up Back Squats 135/95 24 MINUTES ALTERNATING EMOM: 5 DEAD LIFTS 315#/225# 10 RING DIPS 15 T2B…

20 Min Skill Work For time: 50 Box Jump 24″/20″ 100 D/U 10 Hang Clean & Jerk 95/65 100 D/U 50 Cal Row 10 Hang Clean & Jerk 100 D/U 50 Burpee 10 Hang Clean & Jerk 100 D/U *25min Cap*