Saturday, 10-5-13

Warm up 2RDs 10 BB Push Press 10 BB Front Squat 5 BB Hang Power Clean 20 D/U E2MOM for 12 min 3 Power Cleans 3 Hang Power Cleans 3 Push Jerks Build over the course of the 6 sets. 5 min AMRAP 6 DB Power Cleans 50/35 6 HSPU 2:1 rest 3 min 5…

Strength/Skill -Push Press (from the back): 2-2-2-2-2 21-15-9 Reps for time: Push Press (115/83) Pull-ups The benefits of the behind-the-back push press stem from the simplicity of the movement, when compared to its front racked counterpart. When the bar is racked in the front the room for error is greater than when the bar is…

Strength/Skill – 5 x 1 P.J. + 1 Split Jerk For Time 10,20,30 yd shuttle 21 Back squats Rest 1 MIN 10,20,30 yd shuttle 18 Thrusters Rest 1 MIN 10,20,30 yd shuttle 15 Overhead squats Barbell 95/65 One minute rest is so the shuttle can be completed A.F.A.P.

WOD AND WINE FRIDAY NIGHT! 4 Rounds – AFAP! Run 400m / Rest 1:00 Run 200m / Rest 3:00 10×3 Deadlift 75-85% *Scale as needed*

Strength/Skill: Back Squat 5X4 75-85% of 1RM 4 Rounds: 9 Power Cleans 135/95 12 Box Jumps (24″/30″) 15 MB Slams 50’ Bear Crawl

“Schmalls” Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings, 1.5 pood 10 Handstand push-ups Then, Run 800 meters U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group,…