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Wednesday, 3-5-14
Strenght/Skill -A. emom – power clean start at 155/85# add 10# every min until max B. emom – 12mins odd – 2-4 MU even – 10 KBS 2/1.5pd 10min amrap 8 HSPU 20 SDHP 75/55 10 Box Jumps 24/20
Wednesday, 7-10-19
Tabata :20 on/ :10 off Box Jumps 24/20 KBS 53/35 Ring Dip Wall Ball 20/14 Floor Press 115/85 Skill Work
Tuesday, 3-29-16
Strength:5X4 weighted Push Ups, Increasing weight 3 Rounds for time of: 400m Row 35 GHD sit-ups/ Weighted Sit Ups 35/25 30 Foot Handstand Walk / 20 Shoulder Taps 25 Chest-to-bar Pull-ups 20 Handstand Push-ups
Wednesday, 4-16-14
Strength/Skill – Thruster. Find your 3RM in 5 attempts. A.M.R.A.P. 25 Minutes 10 Dumbbell Ground to Overhead – 35′s/55′s 15 Box Jumps – 24/30 20 Wallball – 14/20 at 10 ft *You must get at least 7 Rounds to Rx*
Tuesday, 5-16-17
Need a head count for the BBQ. Please sign up! Strength: Deadlifts 10 @ 50 10 @ 60 8 @ 75 6 @ 85 4 @ 90 of 1RM For time: 100′ Walking Lunges 75 D/U’s 50 Box Jumps 24″/20″ 25 Push Up 25 Pull Ups 50 Box Jumps 75 D/U’s 100′ Walking Lunges
Friday, 3/4/2011
Strength – Push Jerk 5-5-5-5 W.O.D. Tie a five-pound plate to hang an honest 18″ above your tiptoe reach and complete 5 rounds for time of: 50 Jump and touch 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups W.O.D. Demo