Saturday, 8-24-13

I want to thank everyone for coming and making  our party so special!!! I have the best Family!!!   Strength Snatch Grip Tempo Deadlift – 5×3 start @ 60% snatch and build *Tempo- 5 sec up, 5 sec down* Running Clock for 17 min 4 Min AMRAP 3 Power Snatch 95/65 25 D/U rest 2…

Strength: 5X5 Front Squats @ 70% Three rounds of: Max reps in a min. Pass Throughs (w.push up in the front and dip in the back) Sumo deadlift high-pull, 75 pounds (Reps) Burpees (Reps) Push-press, 75/55 pounds (Reps) Pull Ups (reps) 1 min rest

Murph is coming!!!! partner wod 30 min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats 100m run between sets 1 person works at a time. Run is done together. Skill work today!!!

“Annie”   10 min to establish a heavy 3 rep Front Squat Every 3 min for 5 sets 3 Front squats and 5 Back Squats with the same weight.

Teams of 3 AMRAP 25: 40 T2B 50 Barbell-Facing Burpees 60 Thrusters Round 1 – 95/65 Round 2 – 115/80 Round 3 – 135/95 Round 4 – 155/105 Round 5 – 185/135 (AMRAP in time remaining)

Strength/Skill -BS @30X1; 3, 2, 1, 1; rest as needed + 100 DU rest 2mins 15m HS walk 20 BB front rack walking lunges 135/75# in 2 sets 10 wall walks 20 BB front rack reverse lunges 135#/75# in 2 sets 10 burpee MU 20 thrusters 135#/75# in sets of 2 rest 2mins 100 DU