Friday, 6-15-12
Strength/Skill – Push Press 3-3-3-3-3
Five rounds for time of:
75 pound Push press, 25 reps
50 Double-unders
Strength/Skill – Push Press 3-3-3-3-3
Five rounds for time of:
75 pound Push press, 25 reps
50 Double-unders
Strength: Back Squat – 2×10 @ empty bar 3×5 @ 50, 60, 65% 2×3 @70, 75% For time: 1000m Row/800m Run then…3rds 25 Pull Up 7 S2O 135/95
GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS NO 5AM CLASS TUESDAY 5/10 & THURSDAY 5/12 Strength/Skill – weighted pull ups WOD 4 RFT 8 front squats…
Strength/Skill – Jerk Dip Squat 3-3-3-3 95% of Squat Clean Weight 15-12-9 of KB/DB Power Cleans to Thrusters 53/35 Pull-ups If you are not using 53/35…. …Your rep scheme is 21-15-9.
GET YOUR PARTNER FOR TOMORROW. IF YOU DO NOT HAVE ONE DO NOT WORRY. WE WILL FIND YOU ONE. Strength/Skill – Hang Power Snatch 5 @ (65%),4 @ (70%), 3 @ (75%)X2, 2 @ (85%) WOD starts @ exactly 30 mins. past the hour In teams of two, with only one partner working at a…
Deadlifts 12 min to warm into your weight 50 GHD Situps/ Weighted Sit Ups 50/35 10 Deadlifts 315/215 7 Rope Climbs 10 Deadlifts 30 Bar-facing Burpees 10 Deadlifts 150 Double Unders 2:1 10 Deadlifts
Skill/Strength — Backsquats 4×6 @ 80-85% WOD 20 Minute time cap: 20 Turkish get ups (1.5/1) 30 Toes 2 Bar (scale: Knees 2 chest/Tuck Crunches/situps) 400m Run 50 Kettlebell Swings 60 Goblet squats 100 Double Unders *complete for time or as many reps as possible within the 20 minutes.