Saturday, 4-12-14
20 Rounds for Time
1 Rope Climb
3 HSPUs
6 KB Swings 53/35
9 Burpees
12/10 Calorie Row
15 Double Unders (30 single Unders)
20 Rounds for Time
1 Rope Climb
3 HSPUs
6 KB Swings 53/35
9 Burpees
12/10 Calorie Row
15 Double Unders (30 single Unders)
Strength: 6X3 Weighted Pull Ups Scale: Strict, Negatives In teams of 2 perform 12 Rds of: 7 Hang Squat Cleans 135/95 – 12 Box Jumps (24/20) 12/10 Calorie Row Break it up anyway you want.
Strength: 5×5 deadlifts 75% Regrip every time Every 7min for 28min: Complete- 800m run 10 push up 10 pull up
Strength: Bench Press 5 X 3 27 Min EMOM Min 1: – 12/15 Calorie Row Min 2: – 40 Sec Plank Hold Min 3: – 40 Double Unders
Bench- 4×10 Increasing weight each set 6x100m w/ 10sec b/t reps 5x200m w/ 20sec b/t reps 4x300m w/ 30sec b/t reps 3x400m w/ 40sec b/t reps *Rest 2 min between sets*
Strength /Skill – A. BS @20X1; 2,2,2; rest 2-3 min (75-85%) B. Power jerk; 1.1.1; rest 2-3 min (70,75,80%) 3 min amrap 25 DU 7 burpee AFAP 10 cal row rest 3 min x 3
Our member Kelly D will playing tonight here at the time listed. It’s local so go down see her Jam!!! Strength/Skill – Behind The Neck Jerk For Time : 50 – O.H. Squats 95/65 800m – Run ( If it’s raining….uh….bring extra clothes?) : ) 50 – S.D.H.P. 95/65