Friday, 3-1-13

Strength/Skill – Hang Clean – 5 x 2 Ten rounds for time: 3 Handstand push-ups 6 Pistols 12 Pull ups 24 Double unders

NO 5AM CLASS TODAY!!!!   Strength: Bench Press 5X5 @ 75-85%   4 RFT- 20 Weighted sit ups 45/30 15 Weighted Good Mornings 75/45 10 HSPU 5 M/U’s 200m Run

Front Squat: 5 X 3 all sets between 83-93% Beep Test EMOM as long as Possible Between 5 and 7 reps(if you did 5 last time do 6, if you did 6 last time do 7) Thrusters Pull Ups Burpees

Strength/Skill:  8 sets @ 70% with a 1:30 rest in between Clean Deadlift + Clean Deadlift Pull + Hang Power Clean + Hang Squat Clean rest 10 sec.+ Squat Clean 12 Min AMRAP 50 D/U’s 10 Box Jumps 15 Sit Ups

5 sets of : 4 Tempo Deadlifts weight is between 50-70% 1 RM Tempo = 0 to top, 2 second pause at top,7 second descend, 0 second pause on the floor. 4 RFT 35 Box Jump Overs 24/20 25 KBS 70/53 15 Goblet Squats 70/53 *20 min Cap*

1 Round 50 Back Squat – 93/135 30 Shoulder to Overhead – 93/135 50 Front Squat – 63/95 30 Shoulder to Overhead – 63/95 50 Overhead Squat – 45/75 30 Shoulder to Overhead – 45/75 *Girls doing this WoD Rx’d will set up 5′s on the inside, then 10′s, then 15′s on the outside. Men…