Monday, 7-29-13
Strength/Skill – 3 RM Power Clean & Jerk
For Time
100 Thrusters 95/65
Every time you drop the barbell – 4 Burpees + 4 Sit-Ups
Strength/Skill – 3 RM Power Clean & Jerk
For Time
100 Thrusters 95/65
Every time you drop the barbell – 4 Burpees + 4 Sit-Ups
Strength/Skill: 4×5 Box Squats 21 – 18 – 15 – 12 – 9 – 6 – 3 rep rounds of: Deadlift 185/135 3 prisoner getups between each round
Deadlift-9 sets 3×3 @ 70% of 1 RM 3×3 @ 80% 3×3 @ 85% 5 RFT: 20 Wallball 20/14 20 Power Clean 75/55 *20 min Cap*
Strength: Strict Press 5X3 @70% Push Presses 5X3 @ 70% Karen 150 Wall Balls 20/14
50 Wall Balls w 30/20 Slam Balls (75 with lighter ball). Every time you drop, or rest complete 5 Ball Slams 6 RFT: 8 Floor Presses 155/105 16 KBS 70/53 32 D/U’s
7PM Classes start tonight. Warm up: 3RDs at easy pace 1 min wall sit hold 10 Jumping Squats 30 D/U E2MOM for 16 min 4 Back Squats @60-80% 1RM 13min AMRAP 30 KBS 53/35 15 HSPU 30 T2B 15 HSPU
Strength/Skill – Bench Press 5×3 5 R.F.T. 40 D/U’s 10 Push Presses 155/115 200m Run Cool Down 10 x 5 Pull-ups
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Death by thrusters