Tuesday, 01/28/14
Strength/Skill:
Deadlifts Tempo 1:0:4:1 4X3
10 min
Ascending ladder:
1 T2B
1 Snatch 115/75
1 Burpee (over the bar)
2 T2b……
3RDs
10 GHD Sit ups
10 V-sits
10 Med Ball Wall Balls
Strength/Skill:
Deadlifts Tempo 1:0:4:1 4X3
10 min
Ascending ladder:
1 T2B
1 Snatch 115/75
1 Burpee (over the bar)
2 T2b……
3RDs
10 GHD Sit ups
10 V-sits
10 Med Ball Wall Balls
Every 2 min for 10 min 1 Snatch High Pull + 1 Power Snatch + 2 Mid hang Power Snatch For time: 25 Power Snatch 115/85 50 Burpee Box Jump Over 24″/20″ 50 Power Snatch 75/55 100 Box Jump Over 24″/20″ *22min Cap*
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 Burpee Weighted Sit-up 45/25 *Begin each round w/100m run* Snatch 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM
Strength: SNATCH 1RM 10-9-8-7-6-5-4-3-2-1 HANG POWER SNATCH 115#/75# Pull UPS
Tomorrow there is a run in the workout so please bring appropriate attire. Strength/Skill – Clean High Pulls 75%x3x2, 80%xx3x2, 85%x2 For time: 135/95 pound Thruster, 15 reps Run 200 meters 95/65 pound Thruster, 20 reps Run 400 meters 65/45 pound Thruster, 30 reps Run 800 meters
Strength/Skill – Push Jerk 2-2-2-2-2 3 Rounds One Minute Ring Dips Two Minute Shoulder to Overhead – 95/65 Three Minute Box Jumps – 24/20 1 Minute Rest
The Cause Honor the 31. Support the 1000s. The 31Heroes Project exists to honor our fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military heroes—past, present, and future. The WOD “31 Heroes” AMRAP 31 minutes (As Many Reps As Possible)…