Wednesday, 1/29/14
Strength/Skill: Back Squat 5X4 75-85% of 1RM
4 Rounds:
9 Power Cleans 135/95
12 Box Jumps (24″/30″)
15 MB Slams
50’ Bear Crawl
Strength/Skill: Back Squat 5X4 75-85% of 1RM
4 Rounds:
9 Power Cleans 135/95
12 Box Jumps (24″/30″)
15 MB Slams
50’ Bear Crawl
Tribal Games Friday night. No 6PM class. Strength/Skill: 5 sets Increasing weight 3 Clean High Pulls + 2 Hang Power Cleans + 1 Power Clean Complete 3 rounds for time of: 20 squat cleans, 95(65)# 30 push-ups Run 400 meters
Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Strength/Skill – Bent over Row 3 R.F.T. 20m Overhead carry, 155# (105#) 15 – D.B. Hang Cleans (Hang is…
5 min.A.M.R.A.P. 4 Manmakers 45/25 8 Hang Power Cleans 95/65 Strength/Skill – 15 mins to find 1 RM Front Squat 5 min.A.M.R.A.P. 5 Burpees (plate) 10 Push Presses 95/65
For time: 225 pound Deadlift, 21 reps 200m sandbag run 135 pound Push press, 21 reps 225 pound Deadlift, 15 reps 200m sandbag run 135 pound Push press, 15 reps 225 pound Deadlift, 9 reps 200m sandbag run 135 pound Push press, 9 reps Scaling of weight according to strength will be provided
W.O.D. “Double Wall Ball Cindy” As many reps as possible in 20 minutes of: 10 Pull Ups 20 Push Ups 30 Wall Ball If you want to get filthy Saturday, November 13th, be here @ 8:45 a.m. for a 9 a.m. start!!!!!!!!!!!!!
Strength: Weighted Push Ups 5 X 5 5 Thrusters 205/155 20 Strict Pull ups 10 thrusters 165/115 15 Strict Pull ups 15 Thrusters 135/95 10 Strict Pull ups 20 Thrusters 95/65 5 Strict Pull ups