Friday, 6-28-13
Strength/Skill – Below the Knee Hang Power Snatch 5×2
10-9-8-7-6-5-4-3-2-1: HSPU
1-2-3-4-5-6-7-8-9-10: Ground to OH (155/105#)
Strength/Skill – Below the Knee Hang Power Snatch 5×2
10-9-8-7-6-5-4-3-2-1: HSPU
1-2-3-4-5-6-7-8-9-10: Ground to OH (155/105#)
Every 5 minutes for 25 minutes 5 Bench Press (as heavy as possible) 25 Toes to Bar/scale 35 weighted sit ups As many D/U’s in the remaining time
For Time- 25 Front Squats 185/135 30 t2b 35 Wall balls 20/14 40 Burpee Box Jumps 24″/20″ 35 Wall Balls 30 t2b 25 Front squats
Strength/Skill – Hang Squat Clean 3-3-3-3-3 Three rounds for time of: Run 400 meters Single arm hang, right arm, 15 seconds 45 pound barbell Turkish Get-up, left arm, 5 reps Single arm hang, left arm, 15 seconds 45 pound barbell Turkish Get-up, right arm, 5 reps 30 second L-sit hold
Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. E2MOM for 10 min 3 Tempo Strict Press + 2 Split Jerk Tempo starts at the top = 5 Second down to shoulder, zero at shoulder, explode to over…
Strength: Cleans: work up to a heavy triple….and yes!!!! 3 rounds for time of: Max calorie row in 60 seconds 50-lb. Turkish get-ups Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10…
HAPPY BIRTHDAY TO US!!!! 7 YEARS – 10-15-2010 COWFISH @ 7PM. 7 RFT: 250m Row 15 Back Sq. 75/55 11 Pull-up 10 Push-up 1 Rope Climb