Tuesday, 4-30-13

  0:00 – 10:00 complete “Annie” 50-40-30-20-10 D/U Sit Up 10:00 – 40:00 with a partner complete “Maggie” 5 RFT 20 HSPU 40 Pull Up 60 Alt. Pistols

Warm up – Three rounds 10 D.U.’s 20 Lunges Shuttle run W.O.D. Complete as many rounds as possible in 20 minutes of: Push press, 10 reps (115/65) 10 KB Swings (1.5/1.0) 10 Box jumps, 24/20

Partner WOD For time: Filthy 100 40 min CAP 100 Box jump, 24 inch box 100 Jumping pull-ups 100 Kettlebell swings, 1 pood Walking Lunge, 100 steps 100 Knees to elbows 100 Push press, 45 pounds 100 Back extensions 100 Wall ball shots, 20 pound ball 100 Burpees 100 Double unders

Just a Reminder: waters are $1.00 each.   For the summer there will be no 5Am class on Fridays and no 10am on Saturdays.     E3MOM for 12 min 8 Back Squats all sets between 65-75% of 1 RM 3RFT 12 Bar Muscle Ups (20 Pull Ups) 18 Thrusters 115/85 22 Lat Burpee Over…

Strength: Back Squat 6 min EMOM 3 @ 70%   10 RFT 3 Power Cleans 225/155 10 Burpees 30 D/U’s

Strength/Skill – Push Jerk 3 x 3 75%, 75%, & 80%. Concentrating on pushing under the bar, NOT JUMPING. Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 115/85-lb. deadlift, 8 reps 8 chest-to-deck push-ups From 3:00-6:00 2 rounds of: 115/85-lb. deadlift, 10 reps 10 chest-to-deck push-ups From 6:00-9:00 2…