Friday, 5-31-13
Strength/Skill – Strength Bench Press 3 RM
20 min AMRAP
Sand Bag Run 200m 40/20
5 Inverted Burpees
10 S.D.H.P.’s 95/65
Strength/Skill – Strength Bench Press 3 RM
20 min AMRAP
Sand Bag Run 200m 40/20
5 Inverted Burpees
10 S.D.H.P.’s 95/65
EMOM till failure- 20 D/U + 1 Sq. Clean Thruster start @ 40% 1 RM clean and jerk. add 10/5 each round For time- 200 Singe Arm Russian Swings *Switch arms every 5 reps, before you switch you must hold a 10 second over head hold with the same arm.* **Every time you break its…
Strength: Push press 5X5 at 70% of 1RM 3RFT Row 500m/ run 400m 50 Back Extensions/ Good Mornings 45/35 40 Sit-ups 30 Wall Balls 20/14
I’ll be open for 1 class today @4pm…:) Strength: 3 Position Clean (high hang, hang, floor) Work up to a heavy complex 15 min AMRAP 10 Sumo Deadlift High Pulls 115/75 10 Floor Presses 20 Wall Balls 20/14
“Zimmerman” Complete as many rounds as possible in 25 minutes of: 11 Chest-to-bar pull-ups 2 Deadlifts, 315 pounds 10 Handstand push-ups U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on…
Partner WOD Saturday. The BBQ is Saturday, March 26. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order. Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM. There will be…
6 RFT 2 – Rope climbs Shuttle Sprints 10m 15m 20m 10 Pistols Alternating Legs 20 K.B. Snatches 53/35