Thursday 12-17-15
Strength
3×10 Deadlift
Must be unbroken
WOD
18 min AMRAP
500m Row (400m Run if you want)
21 KBS 53/35
12 Pull-up
Strength
3×10 Deadlift
Must be unbroken
WOD
18 min AMRAP
500m Row (400m Run if you want)
21 KBS 53/35
12 Pull-up
Deadlifts 6 sets Sets 1-3: 5 reps @ 40,50,60%o of 1RM Set 4-6: Working sets: 3 reps @ 70,80, 85% 0f 1RM 50 Wall Balls 20/14 20 Power Cleans 135/95 50 Wall Balls EMOM 3 Burpees
Every :30 for 5 min (10 sets) 4-6 Weighted Pull Ups (6-8Pull ups) rest 2 min Every :30 for 5min (10 sets) 4-6 Weight Dips (6-8 Dips) rest 2 min Every :30 for 5 min (10 sets) 7-10 Hollow Rocks 14 min EMOM Even- 8 Thrusters 135/95 Odd- 12 Burpee over bar
SUNDAY: YOGA @11 AM. $15.00 DROP IN. With a partner 0:00-7:00 AMRAP Burpee to plate 45/25 *1 Person works at a time* 7:00 – 27:00 AMRAP 5 Power Clean 155/105 10 S2OH 155/105 15 Air Squats *Alt rounds with partners* 27:00-34:00 AMRAP Burpee to plate 45/25 *1 Person works at a time*
Strength/Skill – C&J 1 RM 3 R.F.T. 10 – C&J 115/75 10 – Jumping Dumbell Lunges (10L) (10R) 10 Chest to Bar Pull-ups Click here to register/donate to 31 Heroes Project
Strength/Skill – Box Squat 5×5 Complete as many rounds as possible in 15 minutes of: 8 Ring dips 10 Box jumps, 24/20″ box 95/65 pound barbell Overhead walking lunge, 12 steps