Mon. 12/27/2010
Strength – Back Squat 3×5
W.O.D
10 rounds for time:
1 Power Clean 155 / 105 lbs
3 Front Squats 155 / 105 lbs
1 Split Jerk 155 / 105 lbs
10 Push-ups
Strength – Back Squat 3×5
W.O.D
10 rounds for time:
1 Power Clean 155 / 105 lbs
3 Front Squats 155 / 105 lbs
1 Split Jerk 155 / 105 lbs
10 Push-ups
Every 90 sec for 12 min 2 Push presses + 1 Split Jerk Start @60% and build if you can. 14 min AMRAP 8 Thrusters 95/65 10 Box Jumps 24/20 2 Deadlifts 275/185
Running is part of the WOD, please wear appropriate attire. Tuesday and Thursday, no 5am classes. Good Friday- no pm classes. Strength/Skill – A. TnG power clean; 2 reps on the min for 10 min (60-70% 1rm) B. Push press x5/Push jerk x3/Split jerk x1; rest 2 min x4 complexes WOD: 12 min amrap @85%…
Strength: Back Squats 3×10 @ 50, 60, 70% 1RM “Jennifer” 26 Min AMRAP 10 Pull Up 15 KBS 70/53 20 Box Jumps 24″/20″ Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service….
7 sets for time: 3 Power Snatch 135/95 6 Push ups 9 air squats Rest 1 min
For time: 100 DB Snatch 50/35 100 Wall Ball 20/14 100 Weighted Sit-Ups 50/35 100 OHS 95/65
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his…