Tuesday, 3-8-16
Strength: 3 Position Snatch
Pocket, Knee, floor X 6
5 rounds, each for time, of:
20 chest-to-bar pull-ups
30 wall-ball shots, 20-lb. ball
40 push-ups
Rest precisely 2 minutes between each round.
Strength: 3 Position Snatch
Pocket, Knee, floor X 6
5 rounds, each for time, of:
20 chest-to-bar pull-ups
30 wall-ball shots, 20-lb. ball
40 push-ups
Rest precisely 2 minutes between each round.
No 5AM Class today! Strength: weighted push ups 5-5-4-4-3-3-2-1 Tabata Box Jumps 24/20 S2O 135/95 T2B Wall Balls 20/14 with 1 min rest between exercises
7PM Classes start tonight. Warm up: 3RDs at easy pace 1 min wall sit hold 10 Jumping Squats 30 D/U E2MOM for 16 min 4 Back Squats @60-80% 1RM 13min AMRAP 30 KBS 53/35 15 HSPU 30 T2B 15 HSPU
12 Min EMOM Min 1- 50 D/U Min 2- 3-positioin Sq. Clean & 1 Split Jerk ( choose your weights) 3 RFT 50 Squats 40 Sit Up 30 DB Snatch 50/35 20 Push Up *20min Cap*
Skill – Snatch WOD: 5 snatch (115#/75#) 5 rounds of Cindy (5 pull ups 10 push ups 15 squats) 5 snatch 50 double unders (150 singles + 15 burpees) 5 snatch 50 squats
Important Membership Change Inforamtion Strength/Skill – O.H. Squat – Build to a heavy 3 RM 3 RFT – RX 5 RFT – No RX 5 – O.H. Squats 155/105 10 – C2B Pull-ups 15 – Burpee Box Jumps
“Willy” Three rounds for time of: Run 800 meters 225 pound Front squat, 5 reps Run 200 meters 11 Chest to bar pull-ups Run 400 meters 12 Kettlebell swings, 2 pood U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine…