Monday, 1-7-13
Strength/Skill – Shoulder press 5-5-5-5-5
(In between sets, 5 pull-ups – Feel free to make them chest to bar)
18 MIN A.M.R.A.P.
9 Toes to Bar
12 Push Presses 95/65
15 Box Jumps 24/20
Strength/Skill – Shoulder press 5-5-5-5-5
(In between sets, 5 pull-ups – Feel free to make them chest to bar)
18 MIN A.M.R.A.P.
9 Toes to Bar
12 Push Presses 95/65
15 Box Jumps 24/20
Strength/Skill – Hang Power Clean. Find your 3RM. WOD: 3 Rounds 20 KB Swings (55/35) 20 Weighted Sit Ups (25/15) 10 Burpee Inverted Burpees…Just when you thought you’ve seen it all…these come along!!
STRENGTH: C&J 5-5-4-4-3-3-2-1 8RFT 3 POWER CLEANS 185#/125# 6 WALL BALLS 20/14 9 BOX JUMPS 24″/20″
Strength: EMOM X 8 Perform 3 sets every min 1 Hang Clean Shrug + 1 Hang Clean High Pull + 1 Hang power Clean 120 Double-unders 800m Run 60 Sit-ups 90 Double-unders 400m Run 45 Sit-ups 60 Double-unders 200m Run 30 Sit-ups
Strength/Skill – Squat Clean Thruster 5-5-5-5 For time: 50 Wall ball shots, 20 pound ball 25 Toes-to-bar 40 Wall ball shots, 20 pound ball 20 Toes-to-bar 30 Wall ball shots, 20 pound ball 15 Toes-to-bar 20 Wall ball shots, 20 pound ball 10 Toes-to-bar 10 Wall ball shots, 20 pound ball 5 Toes-to-bar
TABATA Something Else Pull-ups Push-ups Sit-up Squat :20 on/:10 off x8 1min rest between Handstand Push up practice or Handstand walk practice
5 sets of 7 Strict Press *Stay light* 4 RFT 30/25 Cal Row (15/10 AAB Cal) 20 C2B Pull Up (30 pull up) 10 Thruster 115/85 *23 min Cap*