Thursday, 1-17-13
Strength/Skill – Box Squat 5-5-5-3-3-1
7 min AMRAP
10 Medi-Ball Cleans
10 Ring Push-ups/Deficit/Hand Release
Rest 3 Mins
7 min AMRAP
5 Push Jerks 185/135
20 D.U.”s
Strength/Skill – Box Squat 5-5-5-3-3-1
7 min AMRAP
10 Medi-Ball Cleans
10 Ring Push-ups/Deficit/Hand Release
Rest 3 Mins
7 min AMRAP
5 Push Jerks 185/135
20 D.U.”s
Strength/Skill – Thrusters 5-5-5-5-5 4 R.F.T. 20 – O.H. Walking Lunges w/ bar 45/30 20 – T2B 200m – Sandbag Run 40/20
W.O.D. – By popular demand…… “THE FILTHY FIFTY” 50-BOX JUMPS 24″ 50-JUMPING PULL-UPS 50-KETTLE BELL SWINGS 35/25 50-WALKING LUNGES 50-K2E 50-PUSH PRESS 45/30 50-GOOD MORNINGS 50-WALL BALLS 20/14 50-BURPEES 50-DOUBLE UNDERS
WEAR PINK!!!! Barbells For Boobs…Heavin’ for Hooters….Jerk’n for Jugs….Weightlifting for Whoppers…. 30 Clean & Jerks for time 135/95
Roxanne 15 min to complete 6×8 DB Bench Press You choose weights For time – 50 DB Deadlifts 50/35 25 HSPU 2:1 30/25 Cal Row 40 DB Deadlifts 20 HSPU 2:1 30/25 Cal Row 30 DB Deadlifts 15 HSPU 2:1 30/25 Cal Row *20min Cap*
40 sec on / 20 sec Rest Single Arm KB overhead Hollow Body Flutter Kicks KB Russian Twists Single Arm TGU Sit Up Tall Kneeling Chop For 20 Min 1,2,3…Thrusters 95/65 1,2,3…CTB Pullups 1,2,3…Bar-Facing Burpees
Strength/Skill: Power Clean – 70%x1x3 Hang Clean – 75%x2x2 Clean – 80%x2x2, 85%x2x2 Complete as many rounds as possible in 10 mins of: 8 Toes-to-bars 8 Dumbbell thrusters 45/35 12 Box Jumps 24/20