Wednesday, 9-5-12
Strength/Skill – Weighted Pull-ups 5-5-5-5
Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
15 Sumo-deadlift high-pulls 95/65
Strength/Skill – Weighted Pull-ups 5-5-5-5
Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
15 Sumo-deadlift high-pulls 95/65
NO 5 OR 6 PM CLASSES – FRIDAY, JANUARY 20 2012 WATCH VIDEO, DO HOMEWORK!! Strength/Skill – OH Squat 21-15-9 OH Squat 135/95 Power Clean
Skill work….Handstands OPEN 18.4 Diane 21-15-9 reps of: Deadlifts, 225 / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 / 205 lb. 50-ft. handstand walk after each set Scaled: (Ages 16-54) Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl Women deadlift 95 lb. and perform hand-release…
Strength/Skill – Squat/Power C&J 1 RM For Time: 100 Medicine Ball Clean Wall Ball Shots
2RDs 10 Squats :30 Squat Hold 10 Ring Rows 5 Burpee Every 1:30 min for 9 min Tempo Back Squat 6×2 5 second down, 1 second pause in the bottom build to a moderate weight For time: 60 Alt DB Snatch 50/35 50 Wall Ball 20/14 40 Cal Row 30 Burpee Box Jump Overs 24″/20″…
Master’s Qualifier 2017 For time: 100 dumbbell snatches, 50 lb. 80-calorie row 60 burpees 40 muscle-ups Time cap: 20 minutes
“Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Nate Schrader 7:34 (2 pood KB, the only KB available). Post time to comments.