Wednesday, March 28th 2012
Strength/Skill –
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Each exercise must be completed before moving to the next.
30 MINUTE TIME CAP
Strength/Skill –
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Each exercise must be completed before moving to the next.
30 MINUTE TIME CAP
Five rounds for time of: Run 400 meters 30 Box jump, 24/20 inch box 30 Wall ball shots, 20/14 pound ball
Strength/Skill – Push Press 85 % of 1 RM 3-3-3-3 5 Rounds for time: 1 Deadlift (90%) 10 D.B. Thrusters 1 (10) M HS Walk, Wall Walk, 30 Sec HS hold 10 D.B.Thrusters 1 Rope Climb
Open Gym At 7PM. We will watch the Open live at 8PM. 10 min partner EMOM of Weighted Planks 12 min 5 Deadlifts 185/135 150′ Shuttle run
Strength – Bench Press 5-5-5-5 W.O.D. “Christine” 3 Rounds For Time Row 500m 12 Deadlift @ Bodyweight 21 Box Jumps 20″
Tony’s Sushi Friday night at 7pm. Say farewell to coach Mike. In teams of 3 – Buy in: 3 Rds 60 HSPU 2:1 20 Bar Mu ( 30 Pull Up + 30 Dips) ..then… 30 Power Snatch 75/55 30 Power Snatch 95/65 30 Power Snatch 115/75 30 Power Snatch 135/95 30 Power Snatch 155/105…
Strength: EMOM X 5 5 Strict Presses @ 72.5% of 1RM Avoid the standing bench press, meaning do not lean back. Brace, move your head back slightly, and press straight up. NO over arching. 10 rounds: 16 Box Jumps 12 Kettlebell swings (32/24kg) 9 Burpees to target