Friday, 2/25/2011
Skill –
Overhead Squat
W.O.D. –
4 Rounds
5 Deadlifts @ Bodyweight
10 “Floating” Burpees
MORNING HOURS: 6AM, 7AM, 8AM ONLY
EVENING HOURS: 3PM, 4PM, 5PM, 6PM
Skill –
Overhead Squat
W.O.D. –
4 Rounds
5 Deadlifts @ Bodyweight
10 “Floating” Burpees
MORNING HOURS: 6AM, 7AM, 8AM ONLY
EVENING HOURS: 3PM, 4PM, 5PM, 6PM
Strength: 4×5 Weighted Pull Ups 4×5 Weighted Dips 5 Min AMRAP 5 S2OH 135/95 10 Box Jumps 24″/20″ rest 3 Min 5 Min AMRAP 5 KBS 70/53 7 Burpee rest 3 min 5 Min AMRAP Squat Snatch 115/85
Strength:Deadlift 5-5-5-5-5 3 RFT 15 Deadlifts 225/155 15 Bar facing burpees
For time: 15-1 Hang Power Clean *6 Burpees between sets* *Weights start at 95/65 and incease each round by 10/5* *30 min Cap* Skill Work
W.O.D. Strength – In 12 minutes work up to a 2 rep max Deadlift 50-40-30-20-10 Double Unders Walking Lunges
For time with a partner – 75 Power Clean & Jerks 115/85 75 Bar Muscle Ups (60 Pull Up+60 Dip) 150 Wall Ball 20/14 75 HSPU 2:1 75 Power Snatches 115/85 *30 min cap*
AMRAP 20 Minutes 5 Overhead Squats – 185/123 10 Toes to Bar 15 Wallball – 20/14 200 Meter Run Strength/Skill – Snatch Balance 5 x 2