Saturday, 8-18-12

Painters Saturday night!!!   12 min EMOM 2 Push Press + 2 Push Jerk + 1 Split Jerk *start light and build to heavy complex* 4 RFT: 400m run w/ wall ball bear hug hold 20/14 50 air squats *24 min Cap*

25 min to complete 3×10 French Press 3×14(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at extension 3 sets of BB 21’s For time – 150 D/U 3:1 75 Thruster 75/55 150 D/U *12 min Cap*

Christmas party December 17. Sign up at front desk. STRENGTH: POWER CLEANS 7X1 @ 80-85% 20 MINUTE AMRAP 20 KETTLE BELL SWINGS 53/35 15 REVERSE LUNGES 53/35 10 RING DIPS 200 M ROW

Srength – Front Squat 3-3-3-3-3 W.O.D. – “Holbrook“ Ten rounds, each for time of: 50/35kg Thruster, 5 reps 10 Pull-ups 100 meter Sprint Rest one minute Record slowest and fastest times US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC,…

Workout 13.4 7 minute AMRAP of: 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 15 Toes-to-bar 18 Clean and jerk 18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go…

  3 rounds for time: 30 Calorie AAB 30 Toes to Bar 30 HPC 115/85 30 Wall Balls 20/14