Thursday, 3-20-13
Strength/Skill -8 min EMOM: 8 Lunges 115/85
In front of a clock set for 12 minutes:
4 minutes of hang power snatches, 95/65 lb.
4 minutes of squats
4 minutes of russian swings 70/53
Score is TOTAL number reps
Strength/Skill -8 min EMOM: 8 Lunges 115/85
In front of a clock set for 12 minutes:
4 minutes of hang power snatches, 95/65 lb.
4 minutes of squats
4 minutes of russian swings 70/53
Score is TOTAL number reps
EMOM for 6 min 5 Strict Press *start light and build. NOT to a heavy 5* “Incredible Hulk” 20 min AMRAP 5 Deadlifts 115/75 5 Hang Power Cleans 115/75 5 Front Squats 115/75 5 Push Press 115/75 5 Back Squat 115/75
Surprise!!!!!!! Come in and get it!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
9 Min EMOM Min 1- 15 Hollow Rocks Min 2- 30 Toe Touches Min 3- 1 arm KB Sit Ups- 8 each side Bear Complex Complete 7 unbroken sets 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Do all 5 movements to complete 1 repetition of the…
Strength/Skill: Deadlifts 10 @ 45% 10 @ 55% 10 @ 65% 8 @ 75% 6 2 80% 4 @ 85% 2 @ 90% EMOM for 15 minutes First 5 minutes 2 Burpees 3 Box Jumps 24/20 4 Wall-Balls 20/14 Second 5 minutes 3 Burpees 4 Box Jumps 5 WallBalls Third Five Minutes 4 Burpees 5…
With partner complete: 100 Wall Balls 90 Medicine Ball Cleans 80 Ab Mat Sit-Ups 70 Burpees 60 Pull-Ups 50 Box Jump Overs 40 Shoulder to Overhead 30 Power Clean 20 Candlesticks 1000m Row One person works at a time!
Strength – Push Jerks 3-3-3-3-3 Skill – Kipping Pull-ups W.O.D. Tabata “Bottom to Bottom” Squat Run 1 mile Clock starts for run on rising from last squat. The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top…