Tuesday, 7/19/11
Strength – Squats 5-5-5-5
21-15-9
KB Swing 53/35
Burpee Box Jump 24/20
Strength – Squats 5-5-5-5
21-15-9
KB Swing 53/35
Burpee Box Jump 24/20
WOD: 12 Min AMRAP- 10 Cal Row 2 Power Snatch 70-75% of 1 RM rest 4 min 12 Min AMRAP- 30 D/U 3:1 2 Power clean + Power Jerk 70-75% of 1 RM Strength: Floor Press 5×5 @ 70-85% of 1 RM bench press
Gym is closed until further notice. Today’s Home WOD 5RFT5o D/U’s or 75 Tuck Jumps30 Alt. DB/ KB Snatches30 Goblet Squats
8 RFT 3 Hang Sq. Snatch 155/105 5 C2B (10 Pull up, 15 RR) 7 Burpee over bar *21 min Cap* Skill Work
Strength: 1 Power Clean every :15 for 6 min @65-75% 1 rm Power Clean For time: 10-1 Deadlift 225/155 Burpee Box Jump Over 24″/20″
Merry Christmas!!!
Warm up: 2 RD at easy pace 20 D/U 5 BB Deadlifts 5 BB Front Squats With a partner- 100 D/U 2:1 50 Pull Up 150 D/U 50 T2B 200 D/U 25 Sq. Clean 135/95 100/75 Cal Row 25 Deadlifts 225/155 75/55 Cal Row 50 Burpee 50/35 Cal Row 100 Box Jump Overs 24″/20″