Monday, 7-31-17
Power Snatch + Sq. Snatch –
2+2 x 5 @60-75% 1RM PS
(Drop between each rep. Perfect set up before lifts)
10-1-10
Burpee to plate
Weighted Sit Up 45/30
Power Snatch + Sq. Snatch –
2+2 x 5 @60-75% 1RM PS
(Drop between each rep. Perfect set up before lifts)
10-1-10
Burpee to plate
Weighted Sit Up 45/30
Stretch class with Doug Wednesday July 31st at 8am. 24 min EMOM 1- 15 Hollow Rock 2- 20 Wall Ball 20/14 3- 2 Sq. Snatch @ 75% 1 RM Bodybuilding 4×10 Bicep Curl 4×10 banded tricep Pull Down 4 sets of 21’s 4×10 French Press
Tony’s Sushi Saturday night for cocktails @6pm. 20 min AMRAP – 15 inverted burpees (supine to handstand) 35 Bar Hops 15 Thruster 75/55 35 Sit Up Skills
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his…
11RFT 11 Sumo Deadlift High-pulls (95/65#) 11 Walking Lunges 95/65 11 Weighted sit ups 35/25 Skill work
Skill – High Pulls W.O.D: Tabata Ab-Mat Sit-ups 2 min rest Alternating Tabata Burpees, Kettlebell Swings 2 min rest Bottom To Bottom Tabata Squats
5x (400m, 200m, 100m) rest 1 min between runs. rest 3 min between sets. *each run should be an increase of speed* Strength: Clean Pull 3@100% 3@102.5% 3×2@105%