Wednesday, 10-31-12
Strength/Skill – KB Swing efficiency
4 rounds for total time of:
30 KBS 24/16kg
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 2 minutes.
Strength/Skill – KB Swing efficiency
4 rounds for total time of:
30 KBS 24/16kg
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 2 minutes.
Strength: 6 X Clean Complex @ 70-85% of 1RM Clean 1 Pause Clean + 2 Cleans ( 3 sec pause at knee)(If you’re legs are really sore, you can Power Clean) Every 90 sec for 8 sets @ 75-85% of 1RM 2 Push Jerks + 2 split Jerks 10 T2B 20 Pistols 30 Box…
Strength: Deadlifts 5X5 All 5 sets should be at your 5RM Teams of 3: (1 Athlete per station) EMOM 18: 25 Russian Kettlebell Swings (70/53#) 40 D/U’s Max Calorie Row* *Score = total calories as a team
9AM CLASS TODAY!!!! Strength: Weighted Pull Ups 6X3 Five rounds for time: 20 Toes to bar 15 Walk out walk in Push Ups 10 Back squats 135/95
Have a Happy New Year with your family and be safe!!!!!!!
Strength- 5 sets of: 3 OHS between 60-90% of 1 RM WOD- 1-12 Deadlift 225/155 HSPU
There will be no classes Saturday! Be safe!!! Strength/Skill – 10 Pull- ups Rest 30 Secs. 10 sec flexed arm hang x 5 (Pro/sup Grip) For time: 75 Handstand push-ups At the beginning of each minute perform 20 Double-unders.