Monday, 5-20-13
Strength/Skill – Push Press 5-5-5-3-3-1
W.O.D.
12 min. A.M.R.A.P
5 – Deadlifts 225/185
10 – Wall Balls 20/14
Strength/Skill – Push Press 5-5-5-3-3-1
W.O.D.
12 min. A.M.R.A.P
5 – Deadlifts 225/185
10 – Wall Balls 20/14
2016 Granite Games Qualifier- Week 2 17 minutes: 50 calorie row 50 wall ball shots 50 shoulder to overhead 50 box jumps Men: 20lb ball – 10ft target 115lb Shoulder to Overhead 24” Box Women: 14lb ball – 9ft target 85lb Shoulder to Overhead 20” Box Masters 50 Men: 20lb ball – 9ft target 95lb…
Strength: Every :20 for 6 min 3 Strict Press start @ 50% 1RM (if you can increase, do it) 16 min AMRAP 50 Cal Row 40 Overhead Walking Lunge 45/35 30 Power Clean 135/95 20 Ring M/U (20 c2b pull up + 20 Dips) 10 Thruster 135/95
Strength – Push Jerk 5-5-5-5 W.O.D. Tie a five-pound plate to hang an honest 18″ above your tiptoe reach and complete 5 rounds for time of: 50 Jump and touch 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups W.O.D. Demo
Strength/Skill: Back squats – warmup w/ 3×5 increasing weight, then complete 1×5 @75%, 1×3 @85%, 1×1 @95% WOD 50-40-30-20-10 Situps Lunges D.U’s 5 HSPU
Skill work….Handstands OPEN 18.4 Diane 21-15-9 reps of: Deadlifts, 225 / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 / 205 lb. 50-ft. handstand walk after each set Scaled: (Ages 16-54) Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl Women deadlift 95 lb. and perform hand-release…
Christmas Party tonight @6:30. Closed Tomorrow. 2 Rds 60/45 Cal Row 50 Alt DB Snatches 40 Weighted Sit Ups 30 Deficit Push Ups 20 Push Jerks