12-5-13, Thursday
Strength/Skill – Clean Complex 1 x 5 (1 Clean, 1 Push Press, 1 Jerk)
Five rounds for time of:
Run 200 meters
185/135 pound Deadlift, 21 reps
Strength/Skill – Clean Complex 1 x 5 (1 Clean, 1 Push Press, 1 Jerk)
Five rounds for time of:
Run 200 meters
185/135 pound Deadlift, 21 reps
Strength: EMOM X5 Power Cleans 3 @ 70% 3 @ 75% 3 @ 78% 3RM attempt x 2 sets EMOM x 5 Push Presses 3 @70% 3 @75% 3 @ 78% 3 RM attempt X 2 Start the clock and run 200m (short run)…….. 2:00 to get this done at 2mins run…
20 Min to complete: 3×10 DB Bent Over Row 3×12 Lat DB raises 3×12 Front BB Raises 3×10 Strict Dips 20 Min AMRAP 20/15 AAB 15 KBS 70/53 10 C2B 100′ Farmer’s Carry 70/35 X 2
21-15-9 reps for time of: K2E Ring Dips Overhead Squats 115/80 3 Rounds for time of: 50 Double-unders 25 Kettlebell Swings 53/35 5 Power Cleans 225/155 5 Rounds for time of: 15 Wallball Shots 20/14 10 Burpees 5 Muscle-ups *Rest 5 minutes between workouts
6 min EMOM 2 Low Hang Power Clean + 2 Mid Hang Power clean Increasing weight for complex 10 min AMRAP 10 DB Hang Power Cleans 50/35 10 DB Push Press 50/35 10 DB Deadlifts 50/35 rest 5 min 10 min AMRAP 10 DB Front Squats 50/35 10 T2B 10 Alt. Pistols
We will be celebrating our 7 year anniversary…COWFISH Saturday night @ 7PM. Strength: Bent Over Rows 5×5 Bulgarian Split Squats 4×6 each leg Death by.. 6 KB Snatch 45/30 6 Box Jump Over 24/20 6 Goblet Squats 45/30 RX 6 reps, RX- 5 reps
Strength/Skill: Clean- find your 1RM 25 Pull Ups 200m run 21 Thrusters 95/65 400m run 21 Thrusters 200m run 25 Pull Ups