Friday, 4/8/11

8,9 and 10am classes today!!   Warm up: 2 RDs at easy pace 5 Burpee 10 Air Squats 10 Russian Swings In teams of 3 45 min running clock “Georgie” AMRAP in 21 minutes Buy-in: 65 Sit-Ups (All 3 teammates complete) 7 Burpees 11 Push-Ups 22 Kettlebell Swings (53/35) right into… “Zachary Tellier” For Time…

Strength/Skill – Snatch pull, Hang snatch (below the knee), Snatch balance x 5 For time: 60 Dumbbell snatch 70/45 50 Pistols 40 Burpee Box Overs

Warm up: 2rds at easy pace 5BB Deadlifts 5 BB Power clean 5 BB Push Press 5 BB Push Jerk 24 min E2MOM – Min 0, 2, 4: 4 P.Clean & Jerk 50-60% 1RM Min 6, 8,10: 3 P.Clean & Jerk 60-72.5% Min 12,14,16: 2 P.Clean & Jerk 72.5-80% Min 18, 20, 22: P.Clean &…

Strength/Skill -Build to a heavy set of 1 clean +3 front squats. For time: 15-ft. rope climbs, 5 ascents 100-meter walking lunge 50 ring dips 100-meter walking lunge 10 muscle-ups

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

Teams of 2: AMRAP 30: 200m Run and 500m Row (together) 40 Wall Balls 20/14