Friday, 7-17-15
5×5 Weighted Push up
For time:
60 Toes to bar
50 Overhead squats (95/65lbs)
40 Box jump overs (24”/20”box)
30 Thrusters, (95/65 lbs)
20 Power cleans (95/65 lbs)
10 Burpee muscle-ups
*25 Min Cap*
5×5 Weighted Push up
For time:
60 Toes to bar
50 Overhead squats (95/65lbs)
40 Box jump overs (24”/20”box)
30 Thrusters, (95/65 lbs)
20 Power cleans (95/65 lbs)
10 Burpee muscle-ups
*25 Min Cap*
Strength: 15 min to find your 1RM Back Squat “Annie on steroids” 50-40-30-20-10 D/U’s Weighted Sit Ups 35/25 Every 90 sec until failure 1 Snatch + 1 Hang Snatch Start at 50%, add 10 lbs every 90 sec. until failure
7 RFT: 4- Pistols 8- HSPU 8- DB Thruster 35/25 15- t2b
Strength/Skill – 5 attempts to establish a 1RM of the barbell complex: 1 Clean 3 Front Squats 1 Jerk 3 Back Squats 1 Behind the Neck Jerk Notes: All reps must be completed unbroken. The bar may only rest in the front or back rack position. After completing the first Jerk, the bar should be…
Strength/Skill -EMOTM 8 Minutes – 3 Push-Press (not Jerk) 10 Pistols 7-6-5-4-3-2-1 Back Squats – 133/195 10-20-30-40-50-60-70 Double-Unders
Every :30 for 5 min 4 Power Snatch 95/65 (TnG) 4 RFT 10 Devil Press 50/35 15 DB Power Clean 50/35 20/15 AAB Cals 25 Box Jump Overs 24/20 *27 min Cap*
Steve Browning and Bob Golden have both retired. We thank them for their service. Come join us at 10am for coffee and bagels! 5 RFT 400m Run 30 T2B 20/15 AAB Cal 10 Power Cleans 185/125 *30 min Cap*