Wednesday, 10-26-11
Skill/Strength – Behind the neck Split Jerk 3-3-3-3-3
Very good explanation of BHN Split Jerk
5 R.F.T.
8 Thrusters 115/95
10 Lateral Burpees
Skill/Strength – Behind the neck Split Jerk 3-3-3-3-3
Very good explanation of BHN Split Jerk
5 R.F.T.
8 Thrusters 115/95
10 Lateral Burpees
W.O.D 20 Deadlifts (275/185) (225/155) (185/125) Run 400m 20 KB swings (70/53) (53/35) (35/25) Run 400m 20 Overhead Squats (115/75) (95/65) (75/55) Run 400m 20 Burpees Run 400m 20 Pullups Run 400m 20 Box jumps (24/20) Run 400m 20 DB Squat Cleans (45/30) (35/25) (30/20) Run 400m
“MURPH” Times: 8 A.M & 9:30 A.M. Saturday! BBQ @ 12:30, please bring your favorite Paleo Dish. Strength/Skill – Weighted pull-up 3×5 — 5 min AMRAP: •5x Handstand push-up •1x Rope climb 5 min AMRAP: •8x Supine ring-row •8x Hand release push-up 5 min AMRAP: •30m Farmer’s walk 53/35 •8x Goblet squat 53/35
Strength: 6X3 Weighted Pull Ups Scale: Strict, Negatives In teams of 2 perform 12 Rds of: 7 Hang Squat Cleans 135/95 – 12 Box Jumps (24/20) 12/10 Calorie Row Break it up anyway you want.
Deadlifts 10 @ 55% 8 @ 65% 8 @ 75% 6 @ 80% 6 @ 85% 4 @ 90% of 1RM 5RFT 5 Snatches 135/95 10 KBS 53/35 50 Mountain Climbers
Deadlift-9 sets 3×3 @ 70% of 1 RM 3×3 @ 80% 3×3 @ 85% 5 RFT: 20 Wallball 20/14 20 Power Clean 75/55 *20 min Cap*
We will be watching the Open announcement LIVE next Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. After next week’s announcement Janel and Matt will be doing the first WOD. Come, watch, cheer and have a beer……:) Please start bringing a change of…