Monday, 2-27-12
Strength/Skill – Back Squats
5 RFT
8 Back Squats 225/155
4 Muscle ups ( 3:1 Pull-ups/Dips, 5:1 Ring Rows/Pushup Chest to Deck)
200m – Run
Strength/Skill – Back Squats
5 RFT
8 Back Squats 225/155
4 Muscle ups ( 3:1 Pull-ups/Dips, 5:1 Ring Rows/Pushup Chest to Deck)
200m – Run
Strength/Skill – Snatch Push Press + Overhead Squat – 70% (of Snatch)x4+2, 75%x3+2, 80%x3+2, 85%x3+1, 3+1RM 3 rounds for time of: 10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg Demo 10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg 200m Run 20 K.B.S.D.H.P 24/16 kg
Strength/Skill – Beginner – Chin-ups (4×5) Intermediate – Kipping Pull-ups (5×6), Advanced – Butterfly- AMRAP(REPS)x4 Three rounds for time of: 100’mWalking Lunge 50 Squats 25 Push Press 95/65
We will be closed Easter Sunday We will start judging Athletes at 6PM….Come cheer them on!! 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb.
The Beast giving his approval!!!! 3 rounds of: Carry 40/20 pound sandbag 400 meters 95/65 pound Push press, 15 reps 15 Box jumps, 24/20 inch box 95/65 pound Sumo deadlift high-pull, 12 reps
CHANGE IN NEXT SATURDAY AUG 18 SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. Saturday’s WOD is going to be filthy!!!!! 3-position snatch x 4 High Hang Mid Thigh Floor Snatch balance. Find your 2RM of the day. 12 min AMRAP: •7 Kettlebell snatches, right arm (1,5/1 pood) •7 Overhead…
“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…