Saturday, 3-2-13
5 rounds for time:
5 H.S.P.U.’s or (Heavy dumbbell presses)
5 Thrusters (135#/95#)
5 T2B
5 Deadlifts (245#/175#)
5 Burpees
5 K.B. Swings (70#/53#)
5 Pull-ups
5 rounds for time:
5 H.S.P.U.’s or (Heavy dumbbell presses)
5 Thrusters (135#/95#)
5 T2B
5 Deadlifts (245#/175#)
5 Burpees
5 K.B. Swings (70#/53#)
5 Pull-ups
Strength/Skill – Masters Regional W.O.D. 1. – One Rep Max Clean Masters Regional W.O.D. 4 For time: 100 Pull-Ups 100 Wall-Balls, 20/14
“Donny” 21 -15 – 9 – 9 -15 – 21 Deadlifts 225/155 Burpee …then… “JT” 21-15-9 HSPU Ring dips Push-Up
Reminders: 3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. Strength: Every 90 sec. for 12 min; 3 Push Press + 1 Jerk @ 60-65% of 1RM 5 RFT 3 Deadlifts 315/225 6 Ring Dips 9 T2B
Next hero wod Thursday!!! Chelsea 30 min EMOM 5 pull ups 10 push ups 15 air squats Back squat Work up to a heavy triple.
5 Min EMOM 8 Strict Press *Stay light* For time- 100′ Single Arm OH Walking Lunges 50/35 80 KBS 53/35 70 DB Snatch 50/35 60 T2B 50 Pull Up 400m Run *25 min*
JBo Complete as many rounds as possible in 28 minutes of: 115-lb. overhead squats, 9 reps 1 legless rope climb, 15-foot rope, beginning from seated – No Oly Shoes – Have Shin Protection 115-lb. bench presses, 12 reps U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion,…