Monday, 10-3-16
Strength:
Pause back squats: 3 sec pause at the bottom
6X4 @ 60% – 70% of 1RM Back Squat
5 RFT:
30 D/U
10 Burpee Broad Jumps
5 Back Squats 135/95
100m Farmers Carry 45/30
Strength:
Pause back squats: 3 sec pause at the bottom
6X4 @ 60% – 70% of 1RM Back Squat
5 RFT:
30 D/U
10 Burpee Broad Jumps
5 Back Squats 135/95
100m Farmers Carry 45/30
Strength: Deadlifts 5-5-4-3-3-2 3 RFT 20 Cal Row 50 Jumping Pull Ups 20 Thrusters 95/65
20 min to complete: 3×10 single leg RDL (each leg) 3×10 Bent Over row 3×12 Single arm DB Power Row 3×12 DB Incline Lever Row 3×20 Shrugs “Christine” 3 RFT: 500m Row 12 Deadlifts 135/95 21 Box Jumps 24″/20″ *12 min Cap*
Strength: 6×2 Snatch Pull 100% of more of Snatch WOD: 8 Min AMRAP- 10 Thrusters 95/65 10 Box Jump Overs 24″/20″ 25 D/U Rest 3 Min 6 Min AMRAP- 25 D/U 10 Box Jump Overs 10 Thrusters 75/45
“Lee” Five rounds for time of: Run 400 meters 345 pound Deadlift, 1 rep 185 pound Squat clean, 3 reps 185 pound Push jerk, 5 reps 3 Muscle-ups 15 foot Rope climb, 1 ascent U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th Military Police Battalion, 18th…
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Tommorow is rope climbs. Bring appropriate equIpment. SOCKS/SNEAKERS. No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER Strength/Skill-Clean & Jerk In teams of 2 6 rounds of: 200m Run 21 KBS (53/35) 12 Pull-ups…