Saturday, 4-28-18
For time:
100 DB Snatch 50/35
100 Wall Ball 20/14
100 Weighted Sit-Ups 50/35
100 OHS 95/65
For time:
100 DB Snatch 50/35
100 Wall Ball 20/14
100 Weighted Sit-Ups 50/35
100 OHS 95/65
Strength/Skill: Snatch Grip Deadlifts 5X3, Snatch Grip High Pulls 3X3 As many reps as possible in 3 minutes: 10 Burpee box jumps 24″(20″) 20 Pull ups 30 Air squats 40 Toes to bar 50 Wall balls 10ft. (20#/14#) 60 KB swings 24kg(16kg) 70 Double unders Rest 2 minutes As many reps as possible in 6…
Strength: 6 X 1 C&J at 80% 4RFT 10 Thrusters 95/65 20 KBS 53/35 30 D/U’s M/U practice
Monday…..8 and 9AM Classes only!!!! 21-15-9-15-21 Hang Sq. Clean thruster 95/65 Burpee Box Jump Over 24″/20″ *200 m run between sets* 30 min CAP
Strength – Snatch High Pull W.O.D. – 4 R.F.T. 400m Sandbag run 40/20 20 Wall Balls 20/14 30 Ab-mat sit ups Why foam rollers???? Good read!!!!
U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary…
6 Min EMOM Even: 7-10 Strict Ring Dips Odd: 4-8 Tall Box Jumps 10 Min EMOM Even: 50 D/U Odd: 12 KBS 53/35 Strength: Split Jerk 7 sets of 1 rep… trying to build to a heavy single.