Wednesday, 11-30-11
Compliments of Matt P.
Strength/Skill – Weighted Pull-up 5-5-4-3-2
10 RFT
4 Strict pull-ups
4 H.S.P.U.
12 Sit-ups
12 Pistols
CLICK ON YOUR PIC, ENJOY!!!!!!!!!
Compliments of Matt P.
Strength/Skill – Weighted Pull-up 5-5-4-3-2
10 RFT
4 Strict pull-ups
4 H.S.P.U.
12 Sit-ups
12 Pistols
CLICK ON YOUR PIC, ENJOY!!!!!!!!!
Strength/Skill – Power Clean- Hang Squat Clean – Jerk x 5 6 min A.M.R.A.P. 4 Squat Cleans 185/125 8 C2B Pull-ups Rest 4 mins. 6 min A.M.R.A.P. 5 Snatches 135/95 10 Burpees
Strength/Skill – 5 attempts to establish a 1RM of the barbell complex: 1 Clean 3 Front Squats 1 Jerk 3 Back Squats 1 Behind the Neck Jerk Notes: All reps must be completed unbroken. The bar may only rest in the front or back rack position. After completing the first Jerk, the bar should be…
In teams of 2 complete the following for time: Row 250m 50 Deadlifts, 225 (185) 50 Squat cleans, 95# (65#) 100 Kettlebell swings, 53# (35#) 100 Box jumps, 24″ (20″) Run 400m with weight 45 (25) Each teammate completes the row. Other movements are completed one person working at a time. The team will run…
Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary. Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled. Strength: Deadlifts: 5×5 Between 75 and 85% For time: 400 M Run 50 WB Shots…
12min EMOM 10 Wall Balls 20/14 10 Burpees 50-40-30-20-10 Double Unders(3:1) Sit ups *10 Thrusters after each round* 115/75
THE GRINCH 25 Jumping squats 25 Burpees over BB 10 Deadlifts (315/225) 25 Jumping Squats 25 Burpess 10 Deadlifts 25 Jumping squats 25 Burpees 10 Deadlifts