Friday, 11-9-12
Strength/Skill – BB Reverse Grip Bent Over Rows 3-3-3-2-2
AMRAP 15 mins:
200m Run
8 Bar Facing Hand Release Burpees
4 Push Jerks 155/105
2 TnG Power cleans 155/105
Strength/Skill – BB Reverse Grip Bent Over Rows 3-3-3-2-2
AMRAP 15 mins:
200m Run
8 Bar Facing Hand Release Burpees
4 Push Jerks 155/105
2 TnG Power cleans 155/105
Important Membership Change Inforamtion Strength/Skill – Push Jerk 3 RM 15min “Climbing AMRAP” 50 Squats 10 Push Jerks 95/65 50 Squats 10 Push Jerks 115/85 50 Squats 10 Push Jerks 135/105 50 Squats 10 Push Jerks 155/125 50 Squats W/ remaing time Push Jerk 175/145
12 min EMOM 8 weighted lunges 8 floor presses Workout 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots, 20-lb. ball to 10 feet 100 double-unders
Strength/Skill: Muscle ups 2013 Open WORKOUT 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 Snatches 75/45 30 Burpees 30 Snatches 135/75 20 Burpees 30 Snatches 165/100 10 burpees 210/120 pound Snatches, as many reps as possible
16 min Ladder by 1: 1 DB snatch 45/30 1 Single Arm DB Thruster 1 Single Arm DB OHS 2 DB snatch 2 Single Arm DB Thruster 2 Single Arm DB OHS 3….. *must use the same arm to complete the rd and then alternate arms* Every 1:30 for 6 sets 2 Sq. Snatches start…
7 rounds for time: 15 Calorie Row 12 CTB Pullups 9 DB Thrusters 50/35
Bent Over Row 4×8 @ 60-70% 1 RM Clean (Hands should be facing away from body, Squeeze with your shoulders back while pulling to middle of sternum and belly button) Good Mornings 3×10 Single Leg BB RDL 3×5 Each Leg Pull up grip chin above bar hold 5x :30 For time – 2k row *As…