Thursday, 4-17-14

Big Cindy Off tomorrow. A epic battle between The “Leach-inator and The “DeTor-minator”!!! Strength/Skill – Pistols 10-10-10 “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR Cindy’s evil twin sister… “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups…

Strength/Skill – Power Snatch WOD 12 minute AMRAP of: Partner 1 performs: 10 power snatches with 55% of 1 rm max Partner 2 performs as many goblet squats with (53#/35) as possible until partner 1 completes all 10 reps Partners then switch. Team who completes the most goblet squats wins!!

4 Rounds: 7 Toes-2-Bar 15 Air Squats then….. 4 Rounds: 7 D.B.Hang Squat Cleans (45/25) 15 Hand Release Push Ups then…. 100 Double Unders

Strength Power Snatch: 70%x2 75%x2 80%x1 X3 9-15-21 Hang Clean 115/85 Wall Balls 20/14 Rest 3 MIN 21-15-9 Burped Box Jumps 24/20 D/U’s X2

7 min EMOM 1 Low Hang Sq. Snatch + 1 Mid Hang Sq. Snatch * build in weight or use a technique session* 3 RFT: 30 KBS 70/53 30 Push Press 95/65 30/21 AAB Cal 30 T2B *24 min Cap*

“THE AIR FORCE WOD” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats ‘Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed…