Saturday, 1/8/2010
Complete as many rounds as possible in 20 minutes of:
Clean & Jerk 6 reps (225/185)( 185/135)
10 Burpee-Box Jump-Jumping pull-ups
15 GHD Sit-ups
Run 200 meters
Complete as many rounds as possible in 20 minutes of:
Clean & Jerk 6 reps (225/185)( 185/135)
10 Burpee-Box Jump-Jumping pull-ups
15 GHD Sit-ups
Run 200 meters
“10 min EMOM 1- 5 Strict press @70% 1RM 2- 7 Bent Over Row with SP weight 25 min Descending ladder AMRAP 100m run 20 Burpee 100m run 19 Burpee 100m run 18 Burpee 100m run…. …100m run 1 Burpee”
Buckley’s this Saturday night at 7. Let me know if you will be joining us for dinner! Strength: Front Squat: 3 reps @ 50% 1RM 3 reps @ 60% 2 reps @ 70% 2 reps @ 80% 1 rep @ 85% 1 rep @ 90% 1 rep @ 95+ % 3 rounds for time: 50…
Strength/Skill – E.M.O.M. – 16 Mins. Even Minute 10-15 Pull Ups Odd Minute 10-15 Push Ups Using a kettlebell or dumbbell 15 Turkish get-ups, right arm 53/35 20 swings 15 Snatches left arm 20 swings 15 Snatches right arm 20 swings 15 Turkish get-ups, left arm
Skill – Snatch W.O.D. – “RANDY” 75 Power snatches for time. 75/55 Normal Hours 8AM 9AM 10AM
7 rounds for time: 15 Calorie Row 12 CTB Pullups 9 DB Thrusters 50/35
Warm up: 2RD at easy pace 10 Walking Lunges 5 Broad Jumps 5 BB Thruster 8 Min EMOM 6 Burpee Box Jumo Over 24″/20″ For reps- 4min AMRAP 10 Power Snatch 75/55 10 Front Rack Lunges (stationary) rest 4 min 4min AMRAP 10 Thruster 95/65 10 T2B rest 4 min 4min AMRAP 3 Power Clean…