Friday, 6-7-13
15 minutes to establish a 1rm Power Snatch.
-then-
3 rounds for time of:
30 KB Snatch + OH Lunge 24/16kg (15L/15R)
40 Double-Unders
15 minutes to establish a 1rm Power Snatch.
-then-
3 rounds for time of:
30 KB Snatch + OH Lunge 24/16kg (15L/15R)
40 Double-Unders
Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Strength/Skill – Deadlifts 3-3-3-3-3 “Helen” Three rounds for time: Run 400 meters 21 K.B. Swings 53/35 12 Pull-ups
Strength/Skill – Bench Press 5 x 5 0:00 – 50 S.D.H.P. 75/55 5:00 – 50 Burpees 10:00 – 30 Strict Pull-Ups 15:00 – 50 Wall Ball Shots 20:00 – 30 Box Jump Overs 25:00 – 800 Meter Run
Strength/Skill – S.D.H.P. – 5-5-5-5 TnG 10 R.F.T. 3 Snatch Grip Deadlift (95#/65#) 3 Hang Power Snatch 3 Overhead Squat
Strength/Skill – C & J 8 Min EMOM x 5 50-40-30-20-10 reps for time of: Weighhted Sit Ab Mat Sit-ups Kettlebell Swings 53/35
Does anyone have a fresh water fish tank ATTENTION 5AM CLASS. YOU MUST SIGN IN BY 8PM THE NIGHT BEFORE. Need at least 3 to have the class. You will be able to see from the app who is signed in. *****July 4th hours: 8,9 and 10am only!!! We are starting…
With Partner 30 Min AMRAP 400 m Row 30 Box Jumps 24/20 20 Thrusters 75/55 10 Man Makers 53/35 Break reps up anyway you like