Monday, 12-10-12

3 Rounds for reps 1 min of each Burpee to plate 45#/25# Box Jump Overs 24″/20″ Push Press 95/65 D/U 2:1 Hang Sq. Cleans 95/65 rest *Fight Gone Bad style*

Merry Christmas!!!

Strength/Skill – Zercher Squats 6 x 2 ( It is new, go light work on mechanical efficiency) At 1:05 explanation on how to hold bar Three rounds of: Tire Flips Man makers 25/15 Straight Jump to a Candlestick – see video. It is the first one. D/U’s if you can’t do them, this is your…

Warm up 2 RD 30 DU 10 BB Deadlifts 10 BB Power clean 10 Wall Ball With a team of 3 complete 1500m Row 50 Deadlifts 185/125 1500m Row 50 Power Clean 185/125 1500m Row 100 Wall Ball 20/14 1500m Row 100 Wall Ball 20/14 *35min Cap*  

  15 min AMRAP 100 D/U 3:1 80 Sit up 60 Box Jump Overs 24″/20″ 40 T2B 20 Devil Press 50/35 Skill Work (HSPU, HS Walk, Rope, D/U…)

Strength – Thrusters 5-5-5-5-5 W.O.D. – 4 Rounds for Time Row 300m 30 Broad Jumps 25 Back Extensions 20 Deadlifts 205/155 Thrusters: Tips & Tricks A thruster is a simple movement really… a front squat and a press. This deadly duo packs quite a punch due to the range of motion it entails and stabilization…