Thursday, 3/17/11
“Tababta you face off mash up”
W.O.D. Tababtas
Front Squat – 115/95 100/75 85/45
Deadlifts – 115/95 100/75 85/45
Back Squats -115/95 100/75 85/45
Burpees over the bar
“Tababta you face off mash up”
W.O.D. Tababtas
Front Squat – 115/95 100/75 85/45
Deadlifts – 115/95 100/75 85/45
Back Squats -115/95 100/75 85/45
Burpees over the bar
I need a BBQ headcount. Warm up: 3rd at an easy pace 12 Walking lunge 100m jog 10 Push Up 10 Air Squats For time- 2 mile run 50 thruster 95/65(1 sec pause at the time at the top of every rep) 30 lateral burpee over bar *30min Cap* Skills with remaining time.
25 min to complete 3×10 Skull Crushers 3×15(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at bottom superset with 20 bench dips 3 sets of BB 21’s 100 D/U 3:1 30 Pull ups 25 Front squats 155/115 100 D/U 12 min cap
Deficit Deadlifts 8×4 Standing on a 45# plate 12 min AMRAP 5 Devil Press 50/35 10 Burpee over DB’s 15 Lunges
Stremgth/Skill – Front squats 3-3-3-3-3- @ 80% Complete as many rounds and reps as possible in 12 minutes of: 155 pound Deadlift, 15 reps 15 Deficit push-ups, hands on plates 15 Box jumps, 24″ box
Strength: Bench Press 5-5-4-3-2-2-1 5 min AMRAP 5 Thrusters 115/75 5 Box Jumps REST 3 min 5min AMRAP 10 DB/KB Snatches 5 HSPU’s 3 min REST 5 min AMRAP 5 Power Cleans 115/75 25 D/u’s
NO 8 OR 9 AM CLASSES NO 8 OR 9 AM CLASSES NO 8 OR 9 AM CLASSES Strength/Skill – Hang Squat Clean 5 R.F.T. 7 hang Squat Cleans (80% of 1 RM) 5 Wall Climbs