Monday, 6-5-17
STRENGTH: WEIGHTED PULL UPS 6X3 increasing weight
ALTERNATE BETWEEN
10-9-8-7-6-5-4-3-2-1
THRUSTERS 155/115
20-18-16-14-12-10-8-6-4-2
HAND RELEASE PUSH UPS
STRENGTH: WEIGHTED PULL UPS 6X3 increasing weight
ALTERNATE BETWEEN
10-9-8-7-6-5-4-3-2-1
THRUSTERS 155/115
20-18-16-14-12-10-8-6-4-2
HAND RELEASE PUSH UPS
“Bradshaw” 10 RFT: 3 HSPU 2:1 6 Deadlift 225/155 12 Pull-Ups (20 banded, 20 Ring Row) 24 D/U 3:1 *35 min Cap*
25 min to complete 4×10 Bench Press 4×12 DB Flys 4×15 BandedTricep Pull down 4×12 Dips 4×8 French Press 7 min AMRAP 5 Deadlifts 185/125 10 HR Push Up 15 Alt. DB Snatch 50/35
Strength/Skill – Floor Press 4×5 3 R.F.T. 5 – Hang Squat Clean Thrusters 135/95 15 – Deadlifts – 135/95 25- Lateral Bar Hops ONE BAR ONE WEIGHT
BRING A DECK OF CARDS WITH YOU TO THE WOD “Deck of cards” In a team of four: Run 400m together Then, go through entire deck of cards performing the following movements: Diamonds = sit ups Clubs = burpees Spades = air squat Hearts = ring row Run 400m together *Card number equals number of…
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…
SIGN UP A FRIEND AND RECEIVE A FREE T-SHIRT!!!