Monday 8-31-15

“Zeus” 3 RFT: 30 Wall Ball 20/14 30 Sumo Deadlift High-Pull 75/55 30 Box Jump 20/18 30 Push Presses 75/55 30 Cal Row 30 Push-Ups 10 Back Squats (Bodyweight) *Take the back squats from a rack*  

Strength: Deadlifts: *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% 12-9-6-3 reps for time of: Snatch Grip Deadlift 135/95 Hang Power Snatch Front Squat

Strength/Skill – Box Squats 5 x 3 \ Five Rounds for time: 20 Medicine ball cleans 20#/14# 10 Shoulder to overhead 135#/95#

For Time: 100 DU’s Then: 21 Toes to Bar 21 HSPU 21 Thrusters Weighted 200m Run 15 Toes to Bar 15 HSPU 15 Thrusters Weighted 200m Run 9 Toes to Bar 9 HSPU 9 Thrusters Weighted 200m Run Then: 100 Walking Lunges w Plate Rx – 115/80, 45/25 Advanced – 95/65, 35/15 Beginner – 80/55,…

Today’s hours are 8 and 9 am only!! 3 rds at an easy pace: 10 single arm DB strict press- ea arm 10 walking lunges 5 V-ups 5 hollow  rocks warm into thruster   30 min EMOM Min 1  12 alt DB snatches 53/35 Min 2  6 thrusters 155/105 Min 3  15 V-ups Min 4…

3 RDs 10 Banded Squat 40′ Duck Walk 5 Broad Jumps Back Squat 3×10 @60% 1RM AMRAP 20: 30 Overhead Squats (115/80) 30 Box Jump Overs 30 Toes to Bar 30 Calorie Row