5 sets of :
4 Tempo Deadlifts
weight is between 50-70% 1 RM
Tempo = 0 to top, 2 second pause at top,7 second descend, 0 second pause on the floor.
4 RFT
35 Box Jump Overs 24/20
25 KBS 70/53
15 Goblet Squats 70/53
*20 min Cap*
Strength/Skill: Power Clean – 70%x1x3 Hang Clean – 75%x2x2 Clean – 80%x2x2, 85%x2x2 Complete as many rounds as possible in 10 mins of: 8 Toes-to-bars 8 Dumbbell thrusters 45/35 12 Box Jumps 24/20
WE ARE CLIMBING ROPES AND RUNNING OUTSIDE. WEAR SOCKS AND APPROPRIATE ATTIRE. WE ARE CLIMBING ROPES AND RUNNING OUTSIDE. WEAR SOCKS AND APPROPRIATE ATTIRE. WE ARE CLIMBING ROPES AND RUNNING OUTSIDE. WEAR SOCKS AND APPROPRIATE ATTIRE. WE ARE CLIMBING ROPES AND RUNNING OUTSIDE. WEAR SOCKS AND APPROPRIATE ATTIRE. Strength/Skill – Double Unders Learning to create…
Strength – Snatch High Pull W.O.D. – 4 R.F.T. 400m Sandbag run 40/20 20 Wall Balls 20/14 30 Ab-mat sit ups Why foam rollers???? Good read!!!!
No 10 AM class today. OLY Class from 10-1 Begin at 0:00 15-12-9 of Squat Cleans 135/95 Push Jerk 135/95… At 20:00 3 rds of: 21 Wall Ball 20/14 18 Pull ups 15 KB Swings 53/35 12 HSPU
Strength: Strict Press 5×3, Build 5×4 Push Press, Build EMOM 28 min 1- :45 2-KB Static Hold Over head 2- 5-7 Bar Muscle Ups 3- 12 Slam Balls 30/20 4- 2 Sq. Snatches @ 77.5-82.5% 1RM”
JBo Complete as many rounds as possible in 28 minutes of: 115-lb. overhead squats, 9 reps 1 legless rope climb, 15-foot rope, beginning from seated – No Oly Shoes – Have Shin Protection 115-lb. bench presses, 12 reps U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion,…