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Tuesday, 7-24-12
Strength/Skill – Hang Power Cleans 3-3-3-3-3 AMRAP 15 minutes 200 Double Unders, then with remaining time: 5 Hang Power Cleans 135/95 10 Pull-ups 15 Squats
Tuesday, 11-27-12
Skill – Strength – stiff legged deadlifts 4 x 6 @ 70% “OMG Let’s Do ‘Abs!’” AMRAP 20 Minutes 10 reverse crunches with med ball 20 Sit-ups 5 Squat Cleans – 185/135 200m Meter Run
Monday, 4-20-15
Strength: 6 X Snatch Complex @ 70-85% of 1RM Snatch 1 Pause Snatch + 1 Snatch + 2 OHS Front Squat: 5 @75% 3 @ 85% 1 @ 95%….then Every 90 Sec for 5 sets 3 @ 85% of 1RM 15 min AMRAP 500 meter row 20 kettlebell swings 53/35 15 pull-ups
Saturday, 6-22-19
In Teams of 3: 800m Bag Run (7 tubes/5 tubes) 75 Box Jump Overs 24″/20″ 50 Power Clean and Jerks 155/105 15 Rope Climbs 3:1 50 Power Clean and Jerks 75 Box Jump Overs 800m Bag Run *35min Cap*
Monday, 9-25-17
Strength: 4×4 Sumo Deadlift start @60% 1 RM Deadlift and build if comfortable Kev With a partner, complete as many rounds as possible in 26 minutes of: 6 deadlifts, 315 lb., each 9 bar-facing burpees, synchronized 9 bar muscle-ups, each 55-ft. partner barbell carry, 315 lb. Operator Cpl. Kevin van de Rijdt, 26, of the…
Wednesday, 8/17/11
Strength/Skill – K.B./D.B One Arm Snatch W.O.D. # 1 – 7 min A.M.R.A.P 10 Squat Cleans 135/95 20 Ab Mat Sit-ups W.O.D. #2 – 4 R.F.T. 400m Run 15 Push Jerks 135/95