Monday, 11-2-15
Strength:
Backsquat
10@65%
10@70%
10@75%
3RFT
400m run/500m row
12 deadlifts 225/185
24 wall balls 20/14
Scale as needed.
Strength:
Backsquat
10@65%
10@70%
10@75%
3RFT
400m run/500m row
12 deadlifts 225/185
24 wall balls 20/14
Scale as needed.
JC’s Feb 17. Strength: DB Bench Press 6×8 25 RFT: 2 Sq. Snatch 135/95 4 Bar Facing Burpee *20 min CAP*
2 RDs 200m Run 5 Burpee 30 Min to complete 4×10 Bicep Curl 4×15 Banded Tricep Pull Down 3 sets of 21’s 4×10 strict Dips 4×10 DB Bench Press 21-15-9 DB Thruster 40/25 Burpee over DB *7 min Cap*
BRING APPROPRIATE CLOTHING, WE ARE RUNNING TODAY. W.O.D. – 5 RFT Run 400 m 30 D/U’s or 90 S/U’s 20 KB Swings 53/35 1 min Hanging or Press L-Sits
Partner Row 2000m 22 min to Complete 4×10 Arnold Press 3x1min Hollow Body Hold 4×8 lat shoulder raises 4×20 DB Shrugs 4×10 front shoulder raises 3 RFT 400m Run 20 OHS 115/85 15 min Cap
WOD AND WINE FRIDAY NIGHT! Bring a Partner!!! 15 Min AMRAP: 12 Box Jumps 24’/20′ 9 t2b (Scale 1- K2E, Scale 2- :30 L-sit Hold on pull up bar) 6 Burpee Bench Press: 3 x 8 same weight across *Scale as needed*
W.O.D. 21-15-9 Turkish get-ups 53/35 Squat cleans 135/95 Pull-ups