Wednesday, 10-30-13
Strength/Skill – Hang Snatch + Snatch x 5
As many rounds as possible in 15 minutes:
1 Rope climb
10 Push-ups
15 Box jumps, 24″(20″)
Strength/Skill – Hang Snatch + Snatch x 5
As many rounds as possible in 15 minutes:
1 Rope climb
10 Push-ups
15 Box jumps, 24″(20″)
Deadlifts 6 X 3 @ 77.5% 15 Min AMRAP 15 Wall Balls 20/14 12 T2B 9 Deadlifts @ 50%
30 Min EMOM 1- 12 SDHP 95/65 2- 12 Push Press 95/65 3- 15 Sit Up 4-12 Med Ball Cleans 20/14 5- 12 Hollow Rocks
With Partner 30 Min AMRAP 400 m Row 30 Box Jumps 24/20 20 Thrusters 75/55 10 Man Makers 53/35 Break reps up anyway you like
AMRAPS 0:00 – 5:00 10 DB Front Sq. 50/35 10 DB Deadlift 50/35 5:00 – 7:00 rest 7:00 – 12:00 10 Jumping Sq. 10 HR Push Up 12:00 – 14:00 rest 14:00 – 24:00 20 T2B 50′ Bear Crawl 10 DB Floor Press 50/35
HOT SHOTS 19 Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters Post time to comments. “Hotshots 19” THIS CAN BE SCALED WITH BY PERFORMING WITH A PARTNER
5 RFT: 35 Air Squats 30 Wall Balls 20/14 25 Cal Row 20 Power Snatch 95/65 15 Burpee over Bar