Wednesday, 5-3-17
Strength: Weighted pull Ups
AMRAP in 13 minutes:
55 Handstand Pushups
55 Calorie Row
55 Wall Balls 20/14
55 Deadlifts 225/155
Strength: Weighted pull Ups
AMRAP in 13 minutes:
55 Handstand Pushups
55 Calorie Row
55 Wall Balls 20/14
55 Deadlifts 225/155
TabataSit UpsKB North South Plank 4 Rds 20/15 AAB20 DB Snatches 70/5020 Ring Dips
Strength / Skill – Snatch High Pull For time – “Partitioned Grace” – Whats is Grace? See video. 10 Cleans 155/115 Sprint 100m 10 jerks Sprint 100m 10 Clean and jerks Sprint 100m 10 Jerks Sprint 100m 10 Cleans Sprint 100m
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings…
9AM CLASS TODAY!!!! Strength: 5X3 Pause Back Squat (3 count pause in rock bottom) @50%. 15 min AMRAP 20 Back Squats (no rack) 135/95# 400m Run 15 Back Squats (no rack) 155/105# 300m Run 10 Back Squats (no rack) 175/115# 200m Run 5 Back Squats (no rack) 195/125# 100m Run
2 RDs 10 Russian Swings 10 BB Thrusters 10 BB Hang Power Cleans EMOM x 16 Even- 4 Hang Power Cleans (Build in weight) Odd- 50 D/U 2:1 12 min Ascending Ladder by 5’s 5 Slam Balls 30/20 5 KBS 53/35 5 Single Arm DB Hang C&J 50/35
Strength/Skill – Hang Power Snatch 60%x3, 65%x3, 70%x2, 75%x2x2 Workout of the Day A. Three sets of: Bulgarian Split Squat x 10 (L) & 10 (R) Rest 30 seconds 60 second Handstand Hold Rest 3 minutes B. “Annie” Rounds of 50, 40, 30, 20 and 10 reps of: Double-Unders Anchored Sit-Ups Bulgarian Split Squat Demo