Thursday 2-11-16
WOD-
6 RFT
30 Hollow Rocks
25 Push Ups
20 Med-ball Cleans 20/14
15 Barbell Good Mornings 45/30
5 Muscle Ups (2 pull up & 2 Dips for Scale)
WOD-
6 RFT
30 Hollow Rocks
25 Push Ups
20 Med-ball Cleans 20/14
15 Barbell Good Mornings 45/30
5 Muscle Ups (2 pull up & 2 Dips for Scale)
One Bar – One weight – 95/65 21-15-9 Thrusters Hang Power Cleans Front Squats Double Unders Russian Swing 70/53
Water or Coke – Incredible !!!!! Can you believe this….? Very interesting!!! And this is not even about the sugar content! WATER #1. 75% of Americans are chronically dehydrated. (Likely applies to half the world population) #2. In 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger. #3. Even…
Strength/Skill – Bench Press 4 x 3 25 One Arm D.B. Racked Walking Lunges 45/25 25 K.B. Swings 53/35 25 Ring Dips/Dips/Push-ups 25 Pull-ups 25 Weighted Ab-Mat Sit-ups 25 D.B. One arm Shoulder Press Partiton (l) (r) anyway you wish 25 Ring Rows 25 Air Squats
100 double unders 90 air squats 80 pushups 70 KBS 60 KB SDHP 50 box jumps 40 T2B 30 cleans 20 10 snatches 40 min CAP
Every 90 sec X 8 5 Front Squats increasing weight 18-15-12-9-6-3 reps for time of: Thrusters Power snatches Toes-to-Bars
W.O.D. – 6 Rounds for time: 7 Burpee Box Jumps 14 Wall Balls 20/14 21 Double Unders