Thursday 6-9-16
3 RFT:
100 D/U
35 Thruster 75/55
30 c2b
25 Double KB c&j 35/25
20 walk out & in push up
3 RFT:
100 D/U
35 Thruster 75/55
30 c2b
25 Double KB c&j 35/25
20 walk out & in push up
Every 1:30 for 6 sets (9min) 3 Tempo FS @ 40-50% 1 RM of FS Tempo = 5 second down, 10 second pause in bottom, explode up, 2 second pause at top *No bounce to get out of the bottom* “Grace” 30 Clean & Jerk 135/95 *12 min Cap* Work Skills in the remaining time.
Annie 50-40-30-20-10 D/U’s Sit Ups Starting with an empty Bar increasing by 10 lbs every 90 sec until failure….. Snatches Cleans Deadlifts
E2MOM for 14 min 2 Clean Pulls + 2 Power Cleans + 2 Hi-Hang Power Cleans Start light and build over the 7 sets 1 – 10 Burpee to Target Muscle Up *12 min Cap*
Strength: 2 Snatches 10 min EMOM Does not need to be TnG Sets 1-5 @ 50-75% range, use as warm up Sets 6-10 @ 80%. 5 min EMOM 2 X OHS with 5 sec pause at the bottom between 70-80% 3 Rounds for reps: 1 min Seated weighted Twists 20/14 1 min KBS 53/35 1…
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and…
W.O.D. – The Bear Complex ( This WOD would even give a Bear a complex!!!) 5 R.F.T. Power Clean to a … Front Squat to a … Push Press to a … Back Squat to a … Push Press A sequence of seven of these equals one round.