Tuesday, 11-27-12
Skill –
Strength – stiff legged deadlifts
4 x 6 @ 70%
“OMG Let’s Do ‘Abs!’”
AMRAP 20 Minutes
10 reverse crunches with med ball
20 Sit-ups
5 Squat Cleans – 185/135
200m Meter Run
Skill –
Strength – stiff legged deadlifts
4 x 6 @ 70%
“OMG Let’s Do ‘Abs!’”
AMRAP 20 Minutes
10 reverse crunches with med ball
20 Sit-ups
5 Squat Cleans – 185/135
200m Meter Run
Todays Classes 9 and 10:30 AM only BBQ 1PM MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael…
9 min EMOM 2 Strict Press + 2 Push Press Increase in weight “Amanda” 9-7-5 Ring M/U Sq. Snatch 135/95 …. right into… “Elizabeth” 21-15-9 Sq. Clean 135/95 Ring Dips *20 min Cap*
5RFT: 12 KBS 70/53 3 Rope Climb 12 T2B 6 Thruster 115/85
Strength/Skill – Hang Squat Clean Do not go over 85% of 1 RM. Try to listen. Our technique will not improve trying to find your 1 RM every time when doing strength. 3×70,75 & 80%. Hands do not leave bar for set of 3’s. If they do….you went too heavy. 20 min A.M.R.A.P. 1 –…
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
3RFT 30 D/U’s 10 Power Cleans 135/95 rest 1 min 3RFT 20 Push Ups 10 Front Squats 135/95 rest 1 min 3RFT 20 Deadlifts 135/95 10 Push Presses 135/95 Score equals total time for all three WODS including one minute rest.