Monday, 3-11-13
Strength/Skill – Deadlift 15 mins. to find 2 RM
7 Minute Ladder
2 Front Rack Dumbbell Lunges – 45/35
2 Dumbbell Shoulder to Overhead – 45/35
*Up by two’s for 7 Minutes*
Strength/Skill – Deadlift 15 mins. to find 2 RM
7 Minute Ladder
2 Front Rack Dumbbell Lunges – 45/35
2 Dumbbell Shoulder to Overhead – 45/35
*Up by two’s for 7 Minutes*
Strength – Back Squats – 5-5-5-3-3-3-1-1 W.O.D. -4 Rounds 5 Power Cleans 95/65 10 KB Swings 53/35 15 Pull Ups MORNING SESSIONS: 6AM, 7AM, 8AM, 9AM, 10AM *******EVENING SESSIONS: TODAY ONLY: 3PM, 6PM, 7PM**************
10 min to complete 4×10 bent over BB row 4×12 Single Leg RDL (6 each leg, heavy if form is perfect) 4×12 Supine ring row 18 min AMRAP 7 Power Cleans 135/95 7 Lat burpee over bar 200m Run
Skill/Strength – Snatch 5-5-5-5-5 10 rounds for time: 10 K2E 15 KB Swings 53/35 20 Squats
12 Min EMOM Min 1- 40 D/U’s Min 2- 21/15 Cal Row Min 3- 40 sec Sorenson Hold 40 Deadlifts 30 Hang Power Cleans 20 Front Squats 10 Squat Clean Thrusters 20 Front Squats 30 Hang Power Cleans 40 Deadlifts Use 1 Bar 18 Min cap
Tabata Sit Up MedBall Twists Hollow Rocks 16 min AMRAP – 30/25 Cal Row 45 KBS 53/35 20/15 AAB Cal 45 Front Rack Lunges 45/35
FOR THOSE OF YOU WHO ARE ORDERING SNEAKERS (NANO’S 2.0’S) AND OLYMPIC LIFTING SHOES WE ARE PLACING THE ORDER TOMORROW NIGHT. PLEASE STOP IN AND PLACE YOUR ORDER. ALSO, HAVE A SECOND COLOR CHOICE. Strength/Skill – 3-Position Cleans x 5 For time: 5 Power cleans, 5 Front squats, 5 Push jerks, 1 Rope climb 4…