Wednesday, 5-28-14
EMOM 1 12mins Odd – 10 Wall Balls 20/14 Even – 10 Supine Ring Rows
2 Squat Clean TnG build to a tough double in 10 mins
Then,
12, 9, 6, 3 for time
OHS 115/75#
burpee over the bar
CTB chin up
EMOM 1 12mins Odd – 10 Wall Balls 20/14 Even – 10 Supine Ring Rows
2 Squat Clean TnG build to a tough double in 10 mins
Then,
12, 9, 6, 3 for time
OHS 115/75#
burpee over the bar
CTB chin up
RONEY 4 R.F.T. Run 200 meters 135 pound Thruster, 11 reps Run 200 meters 135 pound Push press, 11 reps Run 200 meters 135 pound Bench press, 11 reps Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home…
WOD: 5 RFT- 30 Min Cap 400m Run 500m Row 20 KBS 70/53 Strength: Max Clean and Jerk (you should be squatting for the heaviest weight) 65% x2+1, 70% x2+1, 75% x1+1, 80% x1+1…
“D.T.” 5 R.F.T. 12 Deadlifts 155/105 9 Power Cleans 155/105 6 Push Jerks 155/105
Day 1 of The Paleo Challenge done. Hope everyone got off to a good start. Strength: Back Squat – 80% 8-8-8 Snatch – 70% 2-2-2-, 75% 3-3-3 Clean & Jerk – 70% 3-3-3, 75% 2-2-2 Then: 4 sets; no rest: 120 S/U’s 20 KB swings 53/35
E2MOM for 10 min 2 Below Knee Pause Clean Pulls + 2 Below Knee Pause Power Cleans (3 second pause at position) Working tech here 4 RFT : 400m Run 3 rd of complex 135/95 complex = 3 Power Clean+3 Front Sq.+3 S2OH *20 min Cap*
Partner Row 4x500m each partner does 4, 500m Row. Rest is however long your partner takes. Strength: Box Squat 3×3 @ 75-80 % of 1RM Box Sqaut Wod: 7x40yd Sprints Every 90 Seconds.