Wednesday, 7-2-14
Strength/Skill:weighted push ups 5×3
25 KB swings 70/53
500m run
50 C2B Pull Ups
500m row
25 wall balls 20/14
500m run
50 D/Us
Strength/Skill:weighted push ups 5×3
25 KB swings 70/53
500m run
50 C2B Pull Ups
500m row
25 wall balls 20/14
500m run
50 D/Us
Strength:Every :20 for 5 min 2 Power Clean @ 60% 1 RM Power Clean rest 3 min 12 Min EMOM Even- 15 T2B Odd- 15 Hollow Rocks With a partner complete “Brian” 5 RFT 5 Rope Climbs 25 Back Squats 185/135 *15 Min Cap*
Strength: Bench Press 5-5-4-3-2-2-1 5 min AMRAP 5 Thrusters 115/75 5 Box Jumps REST 3 min 5min AMRAP 10 DB/KB Snatches 5 HSPU’s 3 min REST 5 min AMRAP 5 Power Cleans 115/75 25 D/u’s
Warm up: CFK 2 rounds Official 1 round Burgener W.O.D. Five rounds for time 7 Deadlifts 275/225 225/135 135/115 10 Ring Dips
15 min alt EMOM 1- 12 Ring Row 2- 15 BB Good Mornings 3- 4 DB Single Arm Hang Clean & Jerk (each arm) Tabata :20 on/ :10 off x8 Floor Press 95/65 SDHP 95/65 Thruster 95/65 Push Press 95/65 rest 1 min between tabata
In teams of 2, complete for time: 50 Clean & jerk (135/95) 30 Muscle-ups 300 Double unders 30 Strict handstand push-ups 50 Snatch *Only one person may work at a time. Break up and the reps and movements as needed.