Saturday, 12-27-14

WE ARE RUNNING OUTSIDE FOR 1000 METERS, PLEASE BRING APPROPRIATE ATTIRE. Strength/Skill – SNATCH GRIP DEADLIFT For time: Run 1000 meters 100 Push-ups 20 D.B Split Snatches 10 L 10 R From :36 secs. on

Strength/Skill – 3 Shoulder Presses, 2 Presses, 1 Split Jerk 5 x 1 “The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.

30 min to complete: 3×25 BB Strict Press 3×15 Banded Tricep Pull Down 3×15 Bent Over Rows 3×20 DB Shrugs 3×15 Single Leg Glute Bridges (each leg) 21-15-9 OHS 95/65 T2B HR Push Up *7 min cap*

Strength Push press: find your 1RM 5x3x3x3x1x1… WOD 4 rounds for time: 5 Squat cleans (155#/105#) 21 KBS (53#/35#) 9 burpees

Strength: Deadlifts: work up to a heavy triple   Regional Event #4 For time: 60-ft. handstand walk/ 30 Shoulder Taps 10 toes-to-bars 10  deadlifts 60-ft. handstand walk 12 toes-to-bars 12  deadlifts 60-ft. handstand walk 14 toes-to-bars 14  deadlifts 60-ft. handstand walk 16 toes-to-bars 16  deadlifts BB 150/105  

Warm – up: 100 Jumping Jacks (For Lalanne) 3rounds of 15 overhead squats 15 ring rows 15 sit-ups 10 push-ups (games style) Skill – Turkish get-ups W.O.D. 21-18-15-12-9 Power Snatch 95/55 Turkish get ups 1.5/1.0 Wall Balls 20 /14