Tuesday, 6-14-16
WOD-
10 Rounds for time of:
40 Yd, Farmer’s Carry 53/35
30 KBS 53/35
20 Air Squats
Strength-
Build to a heavy complex
Clean grip deadlift + Power Clean + Hang Squat Clean
WOD-
10 Rounds for time of:
40 Yd, Farmer’s Carry 53/35
30 KBS 53/35
20 Air Squats
Strength-
Build to a heavy complex
Clean grip deadlift + Power Clean + Hang Squat Clean
30 RFT 1 Deadlift 155/105 2 Push Press 155/105 3 OHS 155/105 4 Bar Facing Burpee *35 min Cap*
Closed Easter Sunday!!! 25 Kettlebell Swings 70/53# 50 Sit-ups 100 Double-unders 20 Kettlebell Swings 40 Sit-ups 80 Double-unders 15 Kettlebell Swings 30 Sit-ups 60 Double-unders 10 Kettlebell Swings 20 Sit-ups 40 Double-unders 5 Kettlebell Swings 10 Sit-ups 20 Double-unders
Strength/Skill – Deadlift 3 x 3 “The Bear Complex” 5 sets of the sequence: 7 rounds of: 1 power clean 1 front squat 1 push press 1 back squat 1 push press
Strength/Skill – Hang Squat Snatch – W/U to a tough 5 Reps “Nancy” 5 R.F.T. 400m – Run 15 O.H. Squats
Filthy 50 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Scale: Dirty 30