Thursday, 10-10-13
Strength/Skill – Weighted Chin-ups STRICT 5 x 3.
If not weighted 5 x 8
15 Minute A.M.R.A.P.
4 Turkish Get Ups 53/35
8 Medi-ball Cleans 20/14
100m Run
Strength/Skill – Weighted Chin-ups STRICT 5 x 3.
If not weighted 5 x 8
15 Minute A.M.R.A.P.
4 Turkish Get Ups 53/35
8 Medi-ball Cleans 20/14
100m Run
Stan Wong 5K, no classes today.
Strength: Cleans 5X5 @ 65% For time: 135-lb. squat clean thrusters, 10 reps 50 double-unders 135-lb. squat clean thrusters, 8 reps 40 double-unders 135-lb. squat clean thrusters, 6 reps 30 double-unders 135-lb. squat clean thrusters, 4 reps 20 double-unders 135-lb. squat clean thrusters, 2 reps 10 double-unders
Strength/Skill – Squat Clean Find your 1RM As many rounds as possible in 15 minutes: 10 Power cleans, 135/95 15m Handstand walk – don’t worry we have a scale!!
E2MOM x 6 10 Front Rack Lunges increasing weight 15 Min AMRAP 10 Devil’s Presses 53/35 25 DB Front Rack Reverse Lunges
16 Min EMOM : Even – 4 Power Snatch 115/85 + 4 burpee over bar Odd – 5 DB Thruster 40/20 Rest 4 Min 16 Min EMOM: Even – 250/200 m Row Odd – 6 Strict HSPU
W.O.D. Strength – O.H. Box Squats 10-10-10-10 For Time: Double Unders 100-75-50-25 Ab Mat Sit ups 60-50-40-30 Push-ups 40-30-20-10 Bear Walk 20m-15m-10m-5m