Tuesday, 10-1-13
Strength/Skill Floor press 3×5
On the minute for 12 minutes: Power clean, Front squat with pause at the bottom, Clean (weights 2/3 of rm clean – check your folder)
6 min Tabata: Abmat sit-ups and Kettlebell swings 53/35
Strength/Skill Floor press 3×5
On the minute for 12 minutes: Power clean, Front squat with pause at the bottom, Clean (weights 2/3 of rm clean – check your folder)
6 min Tabata: Abmat sit-ups and Kettlebell swings 53/35
Strength/Skill – OH Squats 2-2-2-2-2-2 3 R.F.T. 30 D/U’s (4:1) 20 Bar Hop (Take off & land w/ BOTH feet) Box Jumps Forwards & Backwards 10 OH Squats 135/95
21-18-15-12-9-6-3 Reps For Time: Deadlifts (185/133) Sit Ups Double Unders Begin each round with a 50 M Bear Crawl
Strength/Skill – Front Squat Strength/Skill – Front Squat Complete as many rounds as possible in 15 minutes of: 40 Double Unders 12 Front Squats, 155lbs 12 Handstand Push-ups
Strength: Snatches 6 singles @ 85% 3RFT: 40 Air Squats 20 Hang Power Snatch RX95/65 RX+115/95 Cash Out- RX 50 pull ups RX+ 50 c2b Pull ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated…
Strength: Back squat 5-5-3-3-3-1-1-1-1-1 reps 5 RFT 200m Row 7 Push Presses 55/35 14 Supine Ring Rows