Tuesday, 10-1-13
Strength/Skill Floor press 3×5
On the minute for 12 minutes: Power clean, Front squat with pause at the bottom, Clean (weights 2/3 of rm clean – check your folder)
6 min Tabata: Abmat sit-ups and Kettlebell swings 53/35
Strength/Skill Floor press 3×5
On the minute for 12 minutes: Power clean, Front squat with pause at the bottom, Clean (weights 2/3 of rm clean – check your folder)
6 min Tabata: Abmat sit-ups and Kettlebell swings 53/35
WOD 10 Min AMRAP 5 Ring Muscle Ups 10 Sq Cleans 135/95 20 Box Jumps 24/20 Rest 5 Min 15 Min to Est 1 RM Power Snatch (no squat) reps can look like: 75% x2, 80%x2, 85%x1, 90%x1…. Rest 2 min 5 Min AMRAP HSPU
CLOSED TODAY. MERRY CHRISTMAS
W.O.D. 21-15-9 Deadlift Overhaed Squat
4th of July hours are 8 & 9 AM only and it is a hero WOD. Strength/Skill – Weighted Push ups 3-3-3-3-3 21-15-9 Hang Power Cleans 135/95 Walk out walk in pushups ( Full hip extension after every walk in)
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
9am, 4 and 5pm today. Skill: Hand Stand walk U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar…