Tuesday, November 23rd 2010
Strength
Deadliffts 5-5-5-5-5
W.O.D
4 Rounds for time:
50 Double unders
25 Wall balls
20 Kettle bell swings
15 Thrusters
10 Burpees (1ft. jump)
Strength
Deadliffts 5-5-5-5-5
W.O.D
4 Rounds for time:
50 Double unders
25 Wall balls
20 Kettle bell swings
15 Thrusters
10 Burpees (1ft. jump)
Strength: Bench Press: 5X2 Partner Wod 800m Run (100 meters at a time) 80 Calorie Row 80 Box Jumps (24/20) 50 Clean and Jerks (135/95) 10 Rope Climbs One person works while the other rests.
Strength: Front Squat 3×3 @87.5% WOD: 3 Min AMRAP- 5 SDHP 115/85 20 D/U Rest 2 Min 3 Min AMRAP – 6 Goblet Squats 53/35 10 KBS 53/35 Rest 2 Min 3 Min AMRAP – 4 KB Snatch 53/35 8 Pistol *Scale as needed*
“Zimmerman” Complete as many rounds as possible in 25 minutes of: 11 Chest-to-bar pull-ups 2 Deadlifts, 315 pounds 10 Handstand push-ups U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on…
HAPPY BIRTHDAY MARIANA!!!!! ***SUNDAY*** Have fun 😉 Filthy Fifty 50 Box Jumps (24/20 inches) 50 Jumping Pull-Ups 50 Kettlebell Swings (16/12 kg or 35/26 pounds) 50 Walking Lunges (bodyweight) 50 Knees-to-Elbows 50 Push Press (45/35 pounds) 50 Back Extensions 50 Wall Ball Shots (20/14 pounds) 50 Burpees 50 Double-Unders
“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: Deadlifts 5X3 starting at 65% working up in weight 21-18-15-12-9-6-3 reps for time of: Toes-to-bar Hang Power Snatches 95/65 Wall Balls 20/14