Saturday, 1-28-17
5 Rounds
1:00 – Strict Pull-Ups
1:00 – T2B
1:00 – Row for Calories
1:00 – Floor Presses (135/95)
1:00 – Rest
5 Rounds
1:00 – Strict Pull-Ups
1:00 – T2B
1:00 – Row for Calories
1:00 – Floor Presses (135/95)
1:00 – Rest
10 Min EMOM 1 OHS 70-75% of 1RM Every 90 sec for 6 sets 1 OHS 80-100% “Squatting Isabel” For time: 30 Squat Snatches 135/95
Last day to order from the catalog!! 5 min EMOM 8 sit up + 8 hollow rock 7 min EMOM- Front Squats Min 1: 8 @ 50% 1RM Min 2: 6 @ 55% Min3: 6 @ 60% Min4: 4 @ 65% Min 5: 2 @ 70% Min 6: 2 @ 75% Min 7: 2…
10 Min Skill Work 30 min EMOM 1- 3 Power Snatch +2 Sq. Snatch115/85 2- 7 V-Ups + 10 Hollow Rocks 3- 50 D/U
Every 2min for 12 min 3 Pos Hang Power Clean ( Low, mid, high) + 1 Jerk Increase in weight. 3RDs 21 Sit Up 14 Hollow Rocks 7 Strict HSPU 2RDs 20 Hang Power Cleans 115/85 10 BMU (20 Pull Up + 10 Dips) 1RD 50/35 Cal AAB
For time: 100 DB Snatch 50/35 100 Wall Ball 20/14 100 Weighted Sit-Ups 50/35 100 OHS 95/65
“15 min to play with the Stones U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents,…