Saturday, March 31 2012

PARTNER WOD SATURDAY Strength/Skill – Snatch grip halting deadlifts 2-2-2-2-2 20 up and over box jumps 24/20… ….then 15-12-9-6-3 toes to bar 6-5-4-3-2 wall climbs

Strength/Skill – Snatch pull, Hang snatch (below the knee), Snatch balance x 5 For time: 60 Dumbbell snatch 70/45 50 Pistols 40 Burpee Box Overs

JC’s tonight! 3 Rds for Reps: 2 Min Max Effort 2-DB Box Step Ups 45/30 rest 1 min 2 Min Max Effort Ring Dips rest 1 min 2 Min Max Effort HR Push Ups rest 1 min 2 Min Max Effort V-Up rest 1 min 2 Min Max Effort Med Ball Cleans 20/14 rest 2…

15 Min EMOM Min 1  20 Death Marches Min 2  20 Hollow rocks Min 3  15 Wall Balls 20/14     15 Min AMRAP 50 Lunges 40 HR Push Ups 30/20 AAB 20 T2B 10 Thrusters 96/65

Strength: Back Squat 5X6 @ 75% of 1RM Attach an object at precisely 12″ above your maximum reach and complete 4 rounds for time of: 30 Jump and touch 185/145 pound Deadlift, 20 reps 10 Handstand push-ups

Strength/Skill – Box Squat 5-5-5-3-3-1 7 min AMRAP 10 Medi-Ball Cleans 10 Ring Push-ups/Deficit/Hand Release Rest 3 Mins 7 min AMRAP 5 Push Jerks 185/135 20 D.U.”s