Friday, 11-30-12

6 RFT 1 Rope Climb 2:1 8 DB Walking Lunges 50/35 10 DB Front Squats 50/35 12 DB Push Press 50/35 25 Med Ball Twists 20/15   *30 min Cap*  

Strength/Skill: 4×5 Box Squats 21 – 18 – 15 – 12 – 9 – 6 – 3 rep rounds of: Deadlift 185/135 3 prisoner getups between each round

Strength/Skill – Snatch Grip Push Press. 5 x 5, Not Going over 75% of 1 RM 10-9-8-7-6-5-4-3-2-1 Power Snatch (115/75) 10 Pistols (5 each leg) 100m Sprint b/t rounds

Strength/Skill – Weighted Pull-ups 5 x 5 4 R.F.T. 20 Med-ball cleans, 20# (14#) 100 ft Walking lunge 10 One arm dumbbell snatch, right arm, 40# (25#) 10 One arm dumbbell snatch, left arm, 40# (25#)

uStrength/Skill: Deadlifts: 10@50%, 10@55%. 10@60%, 10@65%, 10@70% 500m row – all out Rest 2:00 3 rounds w/1:00 rest between rounds 12 wall balls (20/14#) 10 C2B 8 pushups w/feet on box 6 box jump overs (24/20″) 4 DB manmakers (45/30#) 2 wall climbs

Strength- 3rm max snatch From the ground+ below knee+above knee(cannot drop weight) Wod- 12 min amrap 12 thrusters ascending weight 35 d/u Men 75 going up by 20lbs each round Women 55 going up by 10lbs each round