Thursday, December 16th 2010
Burgener Warm-up
Skill – Snatch Balance
W.O.D.
10/9/8/7/6/5/4/3/2/1
OHS 95/65
C2B PULL-UPS
GHD SITUPS
DOUBLE UNDERS
Burgener Warm-up
Skill – Snatch Balance
W.O.D.
10/9/8/7/6/5/4/3/2/1
OHS 95/65
C2B PULL-UPS
GHD SITUPS
DOUBLE UNDERS
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5AM classes start today!!! Strength/Skill – 2 Front Squat + 1 Push Jerk x 5. 75 – 85% of your 1 RM. Look in your folders. 3 R.F.T. 30 Hang Cleans – 73/115 20 Burpees over the Bar 10 Box Jumps – 24/30 5 Muscle-ups
2RDs 10 Reverse Hypers 30 D/U 10 BB Deadlifts 30 Min to complete 3×10 Bicep Curl 3×15 Banded Tricep Pull Down 3 sets of 21’s 3×20 BB Unbroken Strict Press 3×20 two legged Glute Bridge w/1sec pasue at top 3×12 BB Good Morning 7 Min AMRAP 15 Deadlifts 155/105 35 D/U 2:1
WOD: 5 RFT- 30 Min Cap 400m Run 500m Row 20 KBS 70/53 Strength: Max Clean and Jerk (you should be squatting for the heaviest weight) 65% x2+1, 70% x2+1, 75% x1+1, 80% x1+1…
BRING SOCKS!!!! Strength / Skill – Rope Climb Tabata “Bottom to Bottom” Squat Run 1 mile Clock starts for run on rising from last squat. The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is…
For Time- (Just like 12 days…) 1- Deadlift @ 75% of 1 RM 2- Burpee Box Jump Overs 24″/20″ 3- DB Cleans 45/25 4- KB Snatch 53/35 5- med ball twists 20/14 6- HR Push Ups 7- Strict Pull Ups 8- Weighted sit Ups 45/25 90 D/U’s 1000m ROW