Wednesday, 1/29/14
Strength/Skill: Back Squat 5X4 75-85% of 1RM
4 Rounds:
9 Power Cleans 135/95
12 Box Jumps (24″/30″)
15 MB Slams
50’ Bear Crawl
Strength/Skill: Back Squat 5X4 75-85% of 1RM
4 Rounds:
9 Power Cleans 135/95
12 Box Jumps (24″/30″)
15 MB Slams
50’ Bear Crawl
Complete as many rounds as possible in 30 minutes of: 400m run 24 Dumbbell snatches (35lb/25lb) 200m Farmers carry 35/25
In teams of 2 complete the following 3 RFT 400m Run (Sharing a plate) 45/25 (If you drop it 20 burpee penalty where dropped) 1000m Row (while partner holds a barbell 225/185) 40 Over & Unders
Strength/Skill – Weighted Pull-Ups/Chin-Ups 2-2-2-2-2 3 R.F.T. 400 meter run 1.5/1.0 pood Kettlebell swing x 21 Pull-ups 12 reps
Every 1:30 for 8 sets (12min) 1 Heaving Snatch Balance + 2 OHS + 1 Power Snatch Inceasing weight 5 RFT 15 Power Snatch 75/55 21/15 Cal Row *13 min Cap* 3 Giant Sets: 12 Single Arm Dumbbell Press 12 Single Arm Dumbbell Row Rest 1:30 between sets. Test yourself — Accumulate 1:30 in an…
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. “Dodgeball” Partner WOD 4RFT each 10 Alt. Pistols 10 HSPU 10 Power Cleans 10 Cal Row 1 person works at a time. Each person has to do 20 Burpees for final time.
Strength – Snatch/High Pull 3-3-3-3-3 W.O.D.- For Time: 25-20-15-10-5 Burpees Box Jumps T2B