Saturday, December 11 2010
“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
“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
Deadlifts 4×10 @ 40-60% of 1RM 3 RFT – 20 DB Hang C&J 50/35 15 DB Deadlifts 50/35 10 Bar Muscle Up ( 10 Pull Up + 10 Dip) *18 min Cap*
Saturday: 9AM class only! Granite Games QUALIFIER WORKOUT 15.3 17 Minute AMRAP 50 Calorie Row 50 Wall Ball Shots 50 Shoulder to OH 50 Box Jumps Wall Balls: Men use 20lbs to 10ft, Women use 14lbs to 9ft Shoulder to Overhead: Men use 115lbs, Women use 85lbs Box Jumps: Men use 24in, Women use 20in
For time: 20 Man Makers 35/25 30 Box Jump Overs 24″/20″ 40 KBS 70#/53# 50 D/U’s 50 Cal Row 50 D/U’s 40 KBS 30 Box Jump Overs 20 Man Makers
Strength: CHRISTMAS PARTY SATURDAY!! On the Minute x 12: Even Minutes – 7 Back Squats Odd Minutes – 3 Front Squats Use the same weight for both movements. Climbing in weight is optional. 4 Rounds: 5 Handstand Pushups 10 Power Clean (135/95) 15 Ring Push ups 20 Kettlebell Swings (53/35) 25 Wallball Shots (20/14) 1…
EMOM 1 12mins Odd – 10 Wall Balls 20/14 Even – 10 Supine Ring Rows 2 Squat Clean TnG build to a tough double in 10 mins Then, 12, 9, 6, 3 for time OHS 115/75# burpee over the bar CTB chin up
Strength/Skill – DeadLift 2-2-2-2-2 For time: Run 800m 5 Rounds: 50 Double unders 10 Chest to bar pull-ups (no butterfly) Run 800m