Thursday, 7-26-12
Strength/Skill – S.D.H.P 3-3-3-3-3 TnG
5 Rounds for time of:
10 Burpee box jump overs
10 S.D.H.P. 95/65
10 One arm D.B. Thrusters (5L) (5R)
Rest 1 minute b/t rounds…you gonna need it!!!!!
Strength/Skill – S.D.H.P 3-3-3-3-3 TnG
5 Rounds for time of:
10 Burpee box jump overs
10 S.D.H.P. 95/65
10 One arm D.B. Thrusters (5L) (5R)
Rest 1 minute b/t rounds…you gonna need it!!!!!
Warm-up: 3 Rounds 10 Burgener’s (P.V.C.) 10 Push-ups (Games Style) 10 K2E Power Snatch Demo By Coach B’s daughter…… W.O.D. 5 R.F.T. 5 Deadlifts 85-90% of 1 RM 10 Box Jump(ing) Pull-ups or 5 – 275lb Deadlifts 10 Burpees
With a partner complete: 25 min AMRAP: 12 t2b 8 hang power snatch 115/85 4 ohs 115/85 * 100′ shuttle run alternate every 25′ after every rd. shuttle run count as 4 (1 rep every 25′)* *split reps however you’d like*
A.F.A.P. w/a partner 80 box jumps (24/20″) 100 wall balls (20/14#) 120 med ball sit-ups 140 D.U.’s 600m row (each partner does a 200m row each and a 100m row each, alternating) Complete al of the reps of one movement before moving on. Can be split up however you want, but only one partner can…
Strength: 4×5 Weighted Pull Ups 4×5 Weighted Dips 5 Min AMRAP 5 S2OH 135/95 10 Box Jumps 24″/20″ rest 3 Min 5 Min AMRAP 5 KBS 70/53 7 Burpee rest 3 min 5 Min AMRAP Squat Snatch 115/85
Strength/Skill – Deadlifts 5-5-5-5 1 Deadlift 1 round of jumping Cindy 2 Deadlifts 1 round of jumping Cindy 3 Deadlifts 1 round of jumping Cindy 4 Deadlifts 1 round of jumping Cindy 5 Deadlifts 1 round of jumping Cindy 6 Deadlifts 1 round of jumping Cindy 7 Deadlifts 1 round of jumping Cindy 8 Deadlifts…
7PM Classes start tonight. Warm up: 3RDs at easy pace 1 min wall sit hold 10 Jumping Squats 30 D/U E2MOM for 16 min 4 Back Squats @60-80% 1RM 13min AMRAP 30 KBS 53/35 15 HSPU 30 T2B 15 HSPU