6 RFT:
400 m Run w/ wall ball 20/14
6 Deadlifts 275/205
15 Pull Up
Stan Wong 5K, no classes today.
Just wanted a dead count…how many for Saturday night?? 15 min to complete 3×10 Bench Press 3×15 Banded Tricep Pull Down 3×10 DB Skull Crushers 3×12 DB Bench 4RFT: 30/25 Cal Row 15 Inverted Burpee 10 Sq. Clean Thruster 155/105 *25 min Cap*
Strength- 10 Min EMOM 3 Hang Power Cleans *Start at 50% of 1RM Power Clean and work up* U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy…
Strength: Every 90 sec for 7 sets 3 Front Squats Sets 1-3 @ 65-75% Sets 4-7 @ 80-85% of 1RM 16 min AMRAP 30 Cal Row 20 Box Jump Overs 24/20 10 Push presses 135/95 5 M/U (scale 10 Pull ups and 10 Dips)
WOD Teams of 3 complete 1 Mile Run (as a team, cannot start movements till all 3 are back) 5 RFT – ( each person must complete 1 rep of each movement) 15 Burpee 25 Push Up 25 Sit Ups 25 t2b 25 Pull Ups 100 D/U
5 min AMRAP 7 Thrusters 95/65 7 Box Jumps REST 5 min 5min AMRAP 5 Deadlifts 225/155 5 HSPU’s 5 min REST 5 min AMRAP 5 Power Cleans 115/75 25 D/u’s 5min REST 5 min AMRAP 10 Cal Row 5 Burpess over rower 5 min REST