Friday, 9-21-12
PARTNER WOD TOMORROW
Strength/Skill – Double Under
1 Round
30 Deadlift – 183/275
50 K.B. Swings 53/35
30 Toes to Bar
50 Box Jumps – 20/24 (Games Standard)
30 One-Armed Thrusters – 35/45
30 Other Arm Thrusters – 35/45
PARTNER WOD TOMORROW
Strength/Skill – Double Under
1 Round
30 Deadlift – 183/275
50 K.B. Swings 53/35
30 Toes to Bar
50 Box Jumps – 20/24 (Games Standard)
30 One-Armed Thrusters – 35/45
30 Other Arm Thrusters – 35/45
E3MOM for 12 min 8 Back Squats all sets between 40-50% of 1 RM 3 RFT 25 Thrusters 45/35 20 T2B 15/12 AAB Cal 10 Chin Ups *14 min Cap*
For Time: 21-18-15-12-9 Box Jumps 24/20 KB Swings 1.5/1.0 K2E
Strength/Skill – Deadlift find your 1 RM 10-9-8-7-6-5-4-3-2-1 shoulder 2 overhead (135/95) 1-2-3-4-5-6-7-8-9-10 toes-2-bar
Today’s hours are 8 and 9 am only!! 3 rds at an easy pace: 10 single arm DB strict press- ea arm 10 walking lunges 5 V-ups 5 hollow rocks warm into thruster 30 min EMOM Min 1 12 alt DB snatches 53/35 Min 2 6 thrusters 155/105 Min 3 15 V-ups Min 4…
In teams of 2 complete the following 3 RFT 400m Run (Sharing a plate) 45/25 (If you drop it 20 burpee penalty where dropped) 1000m Row (while partner holds a barbell 225/185) 40 Over & Unders
WE ARE RUNNING OUTSIDE, PLEASE BRING APPROPRIATE ATTIRE. Strength/Skill – Front Squat Find your 1 RM 3 RFT 200m Run 10 TGU’S 53/35 20 Air Squats 30 D.U.”s