Saturday, 11-12-16
6 RFT
2 – Rope climbs
Shuttle Sprints 10m 15m 20m
10 Pistols Alternating Legs
20 K.B. Snatches 53/35
6 RFT
2 – Rope climbs
Shuttle Sprints 10m 15m 20m
10 Pistols Alternating Legs
20 K.B. Snatches 53/35
W.O.D. – 10 R.F.T. 3 Power Snatches 135/ 95 115/75 95/55 15 Wall Balls 20/14 Athletes Looking To Meat As Performance Enhancer By: Darren Rovell CNBC Sports Business Reporter On a group of small farms in Monticello, Mo., John Wood is doing his part to revolutionize how meat is marketed. He’s specifically pitching his US…
For Time- (Just like 12 days…) 1- Deadlift @ 75% of 1 RM 2- Burpee Box Jump Overs 24″/20″ 3- DB Cleans 45/25 4- KB Snatch 53/35 5- med ball twists 20/14 6- HR Push Ups 7- Strict Pull Ups 8- Weighted sit Ups 45/25 90 D/U’s 1000m ROW
Strength/Skill – OH Squats 2-2-2-2-2-2 3 R.F.T. 30 D/U’s (4:1) 20 Bar Hop (Take off & land w/ BOTH feet) Box Jumps Forwards & Backwards 10 OH Squats 135/95
For time: 90 Double-unders 9 Ring Muscle-ups 9 Squat Clean Thrusters, 65/45-lb. dumbbells 80 Double-unders 8 Muscle-ups 8 Squat Clean Thrusters 70 Double-unders 7 Muscle-ups 7 Squat Clean Thrusters 60 D/U’s 6 M/U’s 6 Squat Clean Thrusters
Strength: Thrusters 10×3 Thrusters from a rack Heavy 3 Rep (not a max) 5 RFT 75 D/U’s 2:1 8 S2O 115/85 10 Deadlift 12 t2b *25min Cap*
Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Strength/Skill – Dumbell Snatches For time: Run 800m 21 Right arm dumbell snatches, 40# (25#) 21 Left arm dumbell…