Thursday, 11/13/14
Skill:50-40-30-20 DU
25-15-10-5 T2B
TIME CAP:10min
Bench Press: 5,5,3,3,2,1
WOD:”Karen”
For time:
150 wall balls 20/14
Every time ball is dropped complete 10 box jumps
Skill:50-40-30-20 DU
25-15-10-5 T2B
TIME CAP:10min
Bench Press: 5,5,3,3,2,1
WOD:”Karen”
For time:
150 wall balls 20/14
Every time ball is dropped complete 10 box jumps
Strength/Skill – 1 1/4 Back Squat Click here for demo 5×3 Complete as many rounds as possible in 15 minutes of: 2 Rope Ascents 4 inverted burpees 8 SDHP 95/65
Strength: Power Clean and Jerk Work up to a heavy triple. For time: 500m row Immediately into… 9-15-21 reps of: Squat Clean 135/95 Chest-to-bar Pull-up Wall Balls 20/14
Bench Press 6X3 Increasing weight Karen 150 Wall Balls 20/14 for time
A1. Complete as many rounds and reps as possible in two minutes of: 4/2 Muscle-Ups 8 Deadlifts (225/155 lbs) Rest 3 minutes, and then… A2. Complete as many rounds and reps as possible in two minutes of: 4 Power Cleans (185/135 lbs) 8 Chest-to-Bar Pull-Ups Rest 3 minutes, and then… A3. Complete as many rounds…
Strength/Skill – Find 1 RM Power Clean 10 Minute AMRAP: 7 Hang power cleans (50 % of 1RM HPC) 7 Bar facing burpees 5 K.2.E./T.2.B Complex – 1 K.2.E. / 1T.2.B. = 1 Rep
Strength Skill – Hang Snatch Pull 75%x2x3 Snatch Balance 75%x2x2x2 5 R.F.T. 5 TnG (to knee) Hang Snatches 95/65 Scale as needed 15 Sec. C2B Flexed Arm Hang (Pronated/Supinated Grip) 5 Man Makers 45/25