Thursday, 1-17-13
Strength/Skill – Box Squat 5-5-5-3-3-1
7 min AMRAP
10 Medi-Ball Cleans
10 Ring Push-ups/Deficit/Hand Release
Rest 3 Mins
7 min AMRAP
5 Push Jerks 185/135
20 D.U.”s
Strength/Skill – Box Squat 5-5-5-3-3-1
7 min AMRAP
10 Medi-Ball Cleans
10 Ring Push-ups/Deficit/Hand Release
Rest 3 Mins
7 min AMRAP
5 Push Jerks 185/135
20 D.U.”s
Strength-Hang Power Snatch 3-3-3-3-3 W.O.D. – 21-18-15 S.D.H.P. Inverted Burpees Watch inverted burpee variations below Inverted Burpees Inverted Burpees with weight
8 min. A.M.R.A.P. 5 Wall Walks 10 K2E 15 KB S.D.H.P’s 53/35 Rest/Set up 8 min. A.M.R.A.P. 6 K.B. Snatches 53/35 12 Ab Mat S/U’s 18 Walking Lunges 9L 9R
Three rounds for time of: 30 Kettlebell swings, 1.5 pood 25 Wall ball shots, 20 pound ball 20 Pull-ups
NO PM CLASSES NO PM CLASSES NO PM CLASSES NO PM CLASSES NO AM CLASSES TOMORROW NO AM CLASSES TOMORROW NO AM CLASSES TOMORROW Strength/Skill – Bench Press – find your 3 rep max On the Minute for 6 Minutes: *30 Double-Unders (If you don’t do D/U’s, read below) 5 Deadlifts – 185/275 On the…
WOD 10 Min AMRAP 5 Ring Muscle Ups 10 Sq Cleans 135/95 20 Box Jumps 24/20 Rest 5 Min 15 Min to Est 1 RM Power Snatch (no squat) reps can look like: 75% x2, 80%x2, 85%x1, 90%x1…. Rest 2 min 5 Min AMRAP HSPU
8 and 9 am Classes only today For Max Reps in 33 EMOM min 1- Jumping Pull Ups min 2- Pistols min 3- Push-Ups min 4- Sit-Ups min 5- Strict Presses 75/55 min 6- Mountain Climbers min 7- DB Snatches 45/30 min 8- Wall Sit min 9- T2B min 10- DB Devils Presses 45/30 min…