Monday, 1-27-14
Strength/Skill – Push Press – 3 Rep Max TnG
15 – 12 – 9 – 6 – 3 reps for time:
Chest to bar pull-up
Power Clean
Push-up
Strength/Skill – Push Press – 3 Rep Max TnG
15 – 12 – 9 – 6 – 3 reps for time:
Chest to bar pull-up
Power Clean
Push-up
Strength/Skill – 1 RM Hang Power Clean 15 Min AMRAP 3 Burpee Squat Clean Thrusters 115/83 6 Knees to Elbow 9 Deadlifts 115/83
Strength- Strict Press 5×5 70% WOD- 2 Deadlifts @70% + 200m Run / Rest 1:00 2 Deadlifts + 400m Run / Rest 1:00 2 Deadlifts + 600m Run / Rest 1:00 2 Deadlifts + 800Run / Rest 1:00 2 Deadlifts + 600m Run / Rest 1:00 2 Deadlifts + 400m Run / Rest 1:00 2…
Important Membership Change Inforamtion Strength/Skill – Clean and Jerk 5-4-3-2-1 Clean and Jerk, 205/135 Muscle-up
Strength: Back Squat Waves: 5 Reps AFAP 55%,65%,75% 60%,70%,80% AMRAP 15: 5 Toes to Bar 10 Hand-Release Pushups 15 Wallballs (20/14)
15min to complete: 3×8 Elevator Dips 3×10 Glute Bridge Floor Press 3×12 Diamond Push Ups 30 Good Mornings 45/35 30 Toes to Bar 30 Reverse Lunges – Front Rack 135/95 30 Good Mornings 30 Reverse Lunges 30 Toes to Bar 30 Good Mornings
10 Min EMOM2 Push Presses + 1 Push JerkWork up to a heavy complex 2o min AMRAP 10 Alt DB Step Ups – 24/20 50/3510 Calorie Row25 Shoulder Taps15 Alt DB Step Ups15 Cal Row25 Shoulder Taps20 Alt DB Step Ups20 Cal Row25 Shoulder Taps….. Add 5 reps to the DB Step Ups and 5…