Strength/Skill – Mid Thigh Power Snatch 3 x 5
5 min A.M.R.A.P.
8 D.B Snatches 45/25
8 One arm D.B.Lunges 45/25
Rest 3 mins.
5 min A.M.R.A.P.
5 Thrusters 95/65
5 S.D.H.P 95/65
Rest 3 mins.
5 min A.M.R.A.P.
25 D/U’s
10 Burpess (Hopping on to a 25 lb. plate)
Three Seperate scores (i.e.)
3/5/9
“THE AIR FORCE WOD” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed…
-6,7, & 8 A.M. CLASSES ON LABOR DAY 9-3-12. NO EVENING CLASSES. -TUESDAY AND THURSDAY SCHEDULE CHANGE AS OF 9-5-12 (THURSDAY) 5 A.M. & 6 A.M. ONLY. THERE WILL NOT BE ANYMORE 7 A.M.’S Snatch Grip Deadlift HS AMRAP – 2 Minutes Athletes will spend two minutes at each couplet. The rep scheme will always…
2 RDs 5 Hang BB Power Snatch 5 BB OHS 30 D/U 30 Mtn. Climbers 10 RFT 1 Power Snatch 155/105 2 OHS 155/105 3 Power Clean & Jerk 155/105 40 Bar Hops * 30 min Cap*
July 3rd hours: 9 and 10AM. 4 and 5PM open Gym. July 4th hours: 8 and 9AM. U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in…
Skill Work 15 min AMRAP 20 Thruster 75/55 15 HSPU 2:1 1 Rope Cimb 3:1
Strength/Skill – Bench Press 5×5 21-15-9 Plyo lunges Toes to bar Thrusters 75/45