Friday, 3-31-17
Strength:
3-Position Power: Snatch Power, Hang Floor
work up to a heavy complex
EMOM 15
Min 1 – 5 Power Snatch @ 75%
Min 2 – 50 Mountain Climbers
Min 3 – 20 Weighted Ab-mat Sit-Ups 35/25
Strength:
3-Position Power: Snatch Power, Hang Floor
work up to a heavy complex
EMOM 15
Min 1 – 5 Power Snatch @ 75%
Min 2 – 50 Mountain Climbers
Min 3 – 20 Weighted Ab-mat Sit-Ups 35/25
Strength/Skill – Weighted Push-ups 5 x 1. Work up to a heavy single..NO MAX Helen 3 rounds for time: Run 400 meters 1.5/1.0-pood kettlebell swings, 21 reps 12 pull-ups
Strength/Skill – 8 min. EMOM – Even min. – 1 Clean Dead Lift- 1 Hang Clean 115/85 odd min. – 20 d/u’s or s/u’s – no scale – 8 push-ups H.R. 21-15-9 reps for time of: 135-lb. cleans Ring dips Post time to comments.Let’s hear it!!!!
“Bell” 3 Rounds for time of: 21 Deadlifts, 185# (125#) 15 Pull-ups 9 Front squats, 185# (125#) Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck…
Strength/Skill – Hang Squat Clean – Technical focus – Concentrating on Second pull A. Hang Squat Clean 3 reps on the min for 10 min. B. 30 seconds max reps chin ups 30 seconds max reps HR Push-ups Rest 2 min x5 Score is total reps from chins and P/U’s from all 5 sets
50 Cal Row 75 Thrusters 45/33 50 Pull Ups 75 weighted Sit Ups 35/25 50 KBS 70/53
Christmas Eve hours 8 and 9am only. Closed Christmas Day. 12 Min EMOM Min 1 – 50 D/U 2:1 Min 2 – :50 Plank Min 3 – :50 Hollow body hold “DT” 5 RFT 12 Deadlifts 155/105 9 Hang Power Clean 155/105 6 Shoulder to Overhead 155/105 *15 min Cap*