Monday, 10-28-13

W.O.D. 7 rounds: 5 heavy front squats, 155/105 7 burpee broad jumps 3 HSPU

Christmas Party Saturday @ 7PM. NO CLASSES SUNDAY!!! Strength: Strict Press 3X2 W.O.D.: “The Bear Complex” Without stopping or dropping the bar, complete the following sequence, seven times: •Power Clean; •Front Squat; •Push Press (have bar land behind head, in rear-rack position); •Back Squat; •Push-Press (have bar land on chest, in front-rack position). Once you’ve…

Strength: Back Squat 6 min EMOM 3 @ 70%   10 RFT 3 Power Cleans 225/155 10 Burpees 30 D/U’s

Strength- 10 Min EMOM 3 Hang Power Cleans *Start at 50% of 1RM Power Clean and work up* U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy…

Strength: Box Squats 8X3 Increasing weight 8 rounds 5 Deadlifts, 275/185# 10 Wallball, 20/14#

Roxanne 15 min to complete 6×8 DB Bench Press You choose weights For time – 50 DB Deadlifts 50/35 25 HSPU 2:1 30/25 Cal Row 40 DB Deadlifts 20 HSPU 2:1 30/25 Cal Row 30 DB Deadlifts 15 HSPU 2:1 30/25 Cal Row *20min Cap*