Monday, 4-8-13
A. Hang squat clean and jerk; build to a 3rm (without dropping the bar)
B. TnG deadlift 225/165 – 7 reps on the min for 7 min
+
3 rounds for time:
25 kbs 1.5 / 1.0
25 hspu
Similar Posts
Thursday, 6/2/11
Byadmin
Skill – Handstand Practice: 5 mins – Hollow Body W.O.D – “AMRAP-a-rama!” All rests are 2 mins. long AMRAP in 4 minutes: 15 KB swings 10 K2E Rest AMRAP in 4 minutes: 20 Wall ball 20/14 250m Row Rest AMRAP in 4 minutes: 15 Push ups 10 Plyo lunges (ea) Rest AMRAP in 4 minutes:…
Thursday, 9-6-18
Byadmin
Partner Row 2000m 22 min to Complete 4×10 Arnold Press 3x1min Hollow Body Hold 4×8 lat shoulder raises 4×20 DB Shrugs 4×10 front shoulder raises 3 RFT 400m Run 20 OHS 115/85 15 min Cap
Wednesday, 4-10-13
Byadmin
“Kelly” 5 RFT Run 400m 30 Box Jumps 24/20 30 Wall Balls 20/14
Friday, 2-26-16
Byadmin
Open Gym today!!! Workout 16.1 20-min. AMRAP: 25-ft. overhead lunge 8 burpees 25-ft. overhead lunge 8 chest-to-bar pull-ups M 95 lb. W 65 lb.
Friday, 8-18-17
Byadmin
Strength: Clean(squat) & Split Jerk 1+1@60, 65, 75×3, 80%x2 Fight Gone Bad 3 RD 1 Min Wall Ball 1 Min SDHP 75/55 1 Min Box Jump 20″ 1 Min Push Press 75/55 1 Min Cal row 1 Min Rest
Tuesday, 9-26-17
Byadmin
Strength: Front Squat 2×5 @ 65,70% 2×3 @ 75,80% 1 @ 85 1 @ 90 1 @ 92.5% 3RFT: 20 2-DB Front Rack Walking Lunge 45/30 10 Burpee Box Jump Over 30″”/24″” 20 KBS 70/53