Friday, 6-14-19
25 min to complete:
4 x 10 Bench Press
4 x10 DB Flys
4 x 8 Neutral Grip DB Bench Press
4 x 20 Banded Tricep Pull Down
4 x 8 Skull Crushers
7 min AMRAP
10 Russian Swings 70/53
12 Alt. Pistols
10 Deadlifts 185/125
25 min to complete:
4 x 10 Bench Press
4 x10 DB Flys
4 x 8 Neutral Grip DB Bench Press
4 x 20 Banded Tricep Pull Down
4 x 8 Skull Crushers
7 min AMRAP
10 Russian Swings 70/53
12 Alt. Pistols
10 Deadlifts 185/125
NO 10:00 AM CLASS 4 R.F.T. 50 Air squats 30 AB-Mat sit ups 20 Deficit push ups. 45s/25s *chest touches ground * 10 M/U’s Bar or Ring (Scale w/ Weighted pull-ups, C2B, strict pullups, ring rows)
Strength: Snatch High Pull +Hang Power Snatch + Overhead Squat work up to a heavy single Build to Heavy Single 40-30-20-10 Reps each for time: Kettlebell swing, 53/35 Kettlebell front rack walking lunge, 40/30 Single arm kettlebell snatches, 40/30
Strength/Skill – Bench Press 5×5 21-15-9 Plyo lunges Toes to bar Thrusters 75/45
Strength – Atlas Stones Work WOD – 6 RFT: 50′ Burpee Broad Jumps 50′ Walking Lunges 10 KB Hang Clean and Jerks 35/20 *Scale as needed*
U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived…
Strength: Bench Press Find your 3rep max 2016 Granite Games Qualifier 15 minutes: 10 squat clean & jerks (135/85lbs) 15 burpees over bar 8 squat clean & jerks (185/115lbs) 15 burpees over bar 6 squat clean & jerks (225/145lbs) 15 burpees over bar 4 squat clean & jerks (275/175lbs) 15 burpees over bar 2…