Wednesday, 4-16-14
Strength/Skill – Thruster. Find your 3RM in 5 attempts.
A.M.R.A.P. 25 Minutes
10 Dumbbell Ground to Overhead – 35′s/55′s
15 Box Jumps – 24/30
20 Wallball – 14/20 at 10 ft
*You must get at least 7 Rounds to Rx*
Strength/Skill – Thruster. Find your 3RM in 5 attempts.
A.M.R.A.P. 25 Minutes
10 Dumbbell Ground to Overhead – 35′s/55′s
15 Box Jumps – 24/30
20 Wallball – 14/20 at 10 ft
*You must get at least 7 Rounds to Rx*
EMOM X 12 Sets 1-3: 3 Snatches @ 65% Sets 4-6: 3 Snatches @ 70% Sets 7-9: 2 Snatches @75% Sets 10-12: 2 Snatches @80% WOD: 3 Min AMRAP- 5 SDHP 115/85 10 T2B Rest 2 Min 3 Min AMRAP – 6 Goblet Squats 53/35 12 Alternating 1 arm KBS 53/35 Rest 2 Min 3…
AMRAP 20 Minutes 5 Overhead Squats – 185/123 10 Toes to Bar 15 Wallball – 20/14 200 Meter Run Strength/Skill – Snatch Balance 5 x 2
W.O.D. Strength – O.H. Box Squats 10-10-10-10 For Time: Double Unders 100-75-50-25 Ab Mat Sit ups 60-50-40-30 Push-ups 40-30-20-10 Bear Walk 20m-15m-10m-5m
5 sets of : 4 Tempo Deadlifts weight is between 50-70% 1 RM Tempo = 0 to top, 2 second pause at top,7 second descend, 0 second pause on the floor. 4 RFT 35 Box Jump Overs 24/20 25 KBS 70/53 15 Goblet Squats 70/53 *20 min Cap*
1000m row buy in…. 40 PUSH JERKS 135#/95# 40 POWER CLEANS 135#/95# 40 FLOOR PRESSES 135#/95# 40 FRONT SQUATS 135#/95#
Warm up: 2RDs at easy pace 5 burpee 2 Wall Climbs 100m Run 12 min to complete: 5x 8 Bench Press 25 min EMOM Min 1 – 6 DB Box Step Ups 50/35 Min 2 – 15 Wall Ball 20/14 Min 3 – 12 Dips Min 4 – 3 Inverted Burpee Min 5 – Rest