Wednesday, 10-26-16
Deadlift
10 at 60%
8 at 65%
6 at 70%
6 at 75%
6 at 80% of 1 rep max
21-15-9
Thruster (95/65)
Burpee Box Jump (24/20)
T2B
Deadlift
10 at 60%
8 at 65%
6 at 70%
6 at 75%
6 at 80% of 1 rep max
21-15-9
Thruster (95/65)
Burpee Box Jump (24/20)
T2B
STRENGTH; 10 MINUTES ON THE MINUTE 2 BACK SQUATS AS HEAVY AS POSSIBLE 3RFT 50 DOUBLE UNDERS 40 WALL BALLS 20/14 30 WEIGHTED SIT UPS
Strength/Skill – Snatch grip deadlift 4 Rounds: 50 Double Under’s 400m Run 25 Air Squats 10 Deadlifts 5 Clean & Jerk Use the same barbell for the DL & C&J RX+ 185/135 RX 155/105 Adv: 135/95 Bgr: 115/80
W.O.D. – 4 rounds for time: Run 400 m 10 Squat Cleans 135 / 95 15 Burpee Pull-ups
Strenght/Skill -A. emom – power clean start at 155/85# add 10# every min until max B. emom – 12mins odd – 2-4 MU even – 10 KBS 2/1.5pd 10min amrap 8 HSPU 20 SDHP 75/55 10 Box Jumps 24/20
Strength – Push Jerks 3-3-3-3-3 Skill – Kipping Pull-ups W.O.D. Tabata “Bottom to Bottom” Squat Run 1 mile Clock starts for run on rising from last squat. The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top…
Strength/Skill – Hang Power Clean – 5 x 3 TnG 2014 Regional Event 4 21-15-9-6-3 reps for time of: Strict handstand push-ups 195/125-lb. front squats Burpees