Tuesday, 11/25/14
Closed for Thanksgiving. 9AM class Friday. No PM classes.
14 min EMOM
odd 3 Bench Press @ 70%
even 10 Med Ball Cleans 20/14
Helen
3RFT
400m Run
21 KB Swings 53/35
12 Pull Ups
Closed for Thanksgiving. 9AM class Friday. No PM classes.
14 min EMOM
odd 3 Bench Press @ 70%
even 10 Med Ball Cleans 20/14
Helen
3RFT
400m Run
21 KB Swings 53/35
12 Pull Ups
Strength: Box Squats 8X3 Increasing weight 8 rounds 5 Deadlifts, 275/185# 10 Wallball, 20/14#
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
Strength: 15 min to establish heavy single Snatch (yes, squat) 5 RFT: 36 D/U 18 DB Power Clean 45/30 9 DB Front Squat 45/30 *Shuttle Sprint 20-40-60′ after each round*”
20 min AMRAP Burpee-Box Jump(24/20)- 1 Power Clean (155/115)-Walking Lunge(15)-Double unders(20)-Sprint back to starting position for burpee. That is one round. (For box jump, jump up, then off other side and a dirty barbell will be anxiously awaiting to cleaned)
In teams of 3: Row 6000 meters Switch every 250 meters Row as fast as possible Partner 1 Rows Partner 2 Planks Partner 3 Holds Plate Overhead 45/25 SKILLZ
Teams of 2 Run 1 Mile Row 2,000 Meters Run 1 Mile Partners change every 200m, on both the run and row.