Monday, 7-1-13
Strength/Skill – Shoulder Press – 5-5-3-3-1
10-1
Deadlift 205/155
Toes to Bar
Box Jumps 24/20
Strength/Skill – Shoulder Press – 5-5-3-3-1
10-1
Deadlift 205/155
Toes to Bar
Box Jumps 24/20
WE ARE RUNNING OUTSIDE FOR 1000 METERS, PLEASE BRING APPROPRIATE ATTIRE. Strength/Skill – SNATCH GRIP DEADLIFT For time: Run 1000 meters 100 Push-ups 20 D.B Split Snatches 10 L 10 R From :36 secs. on
Strength: OHS work up to a heavy triple Tabata Box Jumps 24/20 KBS 53/35 T2B Wall Balls 20/14 with 1 min rest between exercises
PARTNER WOD SATURDAY Strength/Skill – Power Clean 2-2-2-2-2 (TnG) AMRAP 15 Minutes 10 Wallball – 20/14 15 K.B Swings – 55/35 20 Front Racked Walking Lunges – 95/65
Strength: 8 min EMOM 5 Deadlifts @ 70% 30 Burpee Box Jumps (24″/20″) 30 Jumping Pull-Ups 30 Kettlebell Swings (53/35) 30 Walking Lunges 35/25 30 Weighted Sit Ups 35/25 30 DB/KB Snatches 35/25 30 Good Mornings 45/35 30 Wallballs (20/14)
2 RDs 10 BB strict press 10 DB Upright Row to Press 10 Russian Swings 0:00 – 7:00 Est. a 3 rep Strict Press Max 7:00-14:00 Est. a 2 rep Push Press 14:00-21:00 Est. a 1 rep Push Jerk 10-9-8-7-6-5-4-3-2-1 KBS 70/53 HSPU 2:1 Strict DB Press 50/35 *20min Cap*
11RFT 11 Sumo Deadlift High-pulls (95/65#) 11 Walking Lunges 95/65 11 Weighted sit ups 35/25 Skill work