Thursday, 3-14-18
7 Min EMOM
10 Sit Up + 10 Hollow Rocks
28 Min AMRAP
35 D/U’s
15 DB Push Press 30/20
10 Squat Thrusts
5 Power Cleans 185/135
7 Min EMOM
10 Sit Up + 10 Hollow Rocks
28 Min AMRAP
35 D/U’s
15 DB Push Press 30/20
10 Squat Thrusts
5 Power Cleans 185/135
W.O.D. 21-15-9 Deadlift Overhaed Squat
Strength: 1 Strict Press + 2 Push Presses + 3 Push Jerks X 5 12 MINUTE AMRAP 5 PUSH PRESS 135#/95# 10 BOX JUMPS 24″/20″ 30 DOUBLE UNDERS
“Schmalls” Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings, 1.5 pood 10 Handstand push-ups Then, Run 800 meters U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group,…
30 min to complete 3×10 Flat Bench Press 3×20 Tricep Banded Pull Down 3×10 Weighted Push Up 3×15 French Press 3×10 DB Flys 6 min AMRAP 30 Russian Swings 70/53 30 K2E 30 Walking Lunge w/ 1 KB 70/53
SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes. NEW SCHEDULE effective Thursday 9/8/11 M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM T -TH AM CLASSES 5-6AM, 6-7AM ALL PM CLASSES 4-5PM, 5-6PM, 6-7PM NO MORE 10:00 AM CLASSES EFFECTIVE 9/8/11 Strength/Skill -Weighted Push-up 5-5-5-5 Every minute on the…
“Death By Couplets” 3 rounds 15 Front Squats M135 W95 30 Double Unders Rest 3 minutes 21-15-9 Burpee Box Jumps KB Swings M55 W35 Rest 3 minutes 1200 meter run