Wednesday, 4-9-14
Strength/Skill – Push Jerk + Split Jerk x 5
WOD 1
10 min A.M.R.A.P.
Row 150m
5 Power Cleans 185/135
10 Box Jumps 24/20
Rest / Set up 3 mins.
WOD 2
10 min. A.M.R.A.P.
5 D.B. Thrusters 45/25
5 Chin-ups
20 D/U’s
Strength/Skill – Push Jerk + Split Jerk x 5
WOD 1
10 min A.M.R.A.P.
Row 150m
5 Power Cleans 185/135
10 Box Jumps 24/20
Rest / Set up 3 mins.
WOD 2
10 min. A.M.R.A.P.
5 D.B. Thrusters 45/25
5 Chin-ups
20 D/U’s
8 min EMOM 50 m sprints 1. Press 10 min EMOM: 2 Strict Shoulder Press 2. Jerk Complex Push Jerk + Split Jerk, work up to a heavy set. 3.Ascending Ladder for 7 minutes 20 DU, 1 Power Snatch(135/95) 20 DU, 2 Power Snatch 20 DU, 3 Power Snatch
20 min to complete 3×8 DB Hammer Curl (superset by 20 banded curls) 3×15 banded tricep pull down(superset with triangle grip push ups to failure) 3 sets of 21’s (increasing weight) 3×10 french press (superset by 20 bench dips) 12 min AMRAP 7 Box Jumps 24/20 14 KBS 53/35
NO 5 A.M. CLASS TOMORROW 6 A.M. AND 7 A.M. Strength/Skill – Snatch Grip Deadlift to a Hang Power Snatch x 5. 3 ROunds Row 200m 10 CTB chin ups 10 clean and jerks 95/65# 10 CTB chin ups 10 clean and jerk 95/65# 70 DU rest 3 mins b.t.r.
Strength: 4X8 Reverse Lunges increasing Weight “Elizabeth” 21-15-9: Squat Cleans Ring Dip
Evil Eva with Partner 5 RFT 800m Run together 30 KBS 70/53 30 C2B
“Dicko” 3 RFT 29 Push-Ups 6 Hang Power Cleans 110/75 29 AbMat Sit-Ups 6 Push Presses 110/75 29 Pull-Ups 6 Overhead Squats 110/75 29 Kettlebell Swings 53/35