Tuesday, 10-29-13
8 min. A.M.R.A.P.
5 Wall Walks
10 K2E
15 KB S.D.H.P’s 53/35
Rest/Set up
8 min. A.M.R.A.P.
6 K.B. Snatches 53/35
12 Ab Mat S/U’s
18 Walking Lunges 9L 9R
8 min. A.M.R.A.P.
5 Wall Walks
10 K2E
15 KB S.D.H.P’s 53/35
Rest/Set up
8 min. A.M.R.A.P.
6 K.B. Snatches 53/35
12 Ab Mat S/U’s
18 Walking Lunges 9L 9R
Strength: Push Press 6X4 increasing weight 5RFT 200m Farmer’s Carry 100m Weighted Walking Lunges Wear knee protection. We are lunging outside!
Strongest B-Boy Compilation Part 1, Darkness,Junior,Physicx,Baek – Click here for more blooper videos WOD – For time: 100′ Walking Lunge 21 Pull Ups 21 Sit Ups 100′ Walking Lunge 18 Pull Ups 18 Sit Ups 100′ Walking Lunge 15 Pull Ups 15 Sit ups 100′ Walking Lunge 12 Pull Ups 12 Sit Ups 100′ Walking…
Important Membership Change Inforamtion Strength/Skill – Weighted Push-ups 15 min AMRAP 8 Clapping Push-ups 8 Kness to Elbows 8 Thrusters 95/65
WOD : 9 min AMRAP- 20 Wall Ball 20/14 15 M/U (15 c2b + 15 dips) 10 cleans 225/165 40 D/U Strength : 3×10 Back Squats @70%
Skill 20 min for Handstand work HSPU/HS walk/ HS holds WOD 15 min AMRAP 15 T2B 10 KBS 53/35 5 Wall Climbs
BIG FRANK CLEANS 220LBS, THEN….. FINISHES WITH AWESOME JERK!!!!!! BAM!!!! Strength/Skill – Front Squat 5-4-3-2-1 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 115/85 1-2-3-4-5-6-7-8-9-10 H.S.P.U.