Monday, November 8th 2010
Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups
Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups
Teams of 2 Run 1 Mile Row 2,000 Meters Run 1 Mile Partners change every 200m, on both the run and row.
Closed New Years Day! 7 RFT: 50 D/U 10 Bar Facing Burpee 5 Power Snatch 165/105
STRENGTH: DEADLIFT 7X1 15 MINUTE AMRAP: 5 POWER CLEANS 7 RING PUSH UPS 9 WALL BALLS
Strength/Skill – Front squat – 15 mins. work up to a 3 RM 3 R.F.T 16- Front Racked Backwards Walking Lunges 115/75 10- Toes to Bar / Pull-ups (1 Toes to bar & 1 Pull-up = 1 Rep) 6- S.D.H.P. 115/75
Skill – 15 Min for Handstand, D/U’s, or M/U’s practice. WOD – 9 Min AMRAP 7 C2B 13 Thruster 95/65 Immediately following the 9 Min you have: 6 min to find 1 RM Clean & Jerk
Deadlifts 6 X 3 @ 77.5% 15 Min AMRAP 15 Wall Balls 20/14 12 T2B 9 Deadlifts @ 50%