Thursday, 10-3-13
Strength/Skill – Shoulder Press 3-3-3-3 ( In between sets 5 men/3 women pull-ups)
For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
Puss Press 95/65
Lateral bar hops
Knees to elbows
Strength/Skill – Shoulder Press 3-3-3-3 ( In between sets 5 men/3 women pull-ups)
For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
Puss Press 95/65
Lateral bar hops
Knees to elbows
Complete as many rounds as possible in 30 minutes of: 400m run 24 Dumbbell snatches (35lb/25lb) 200m Farmers carry 35/25
With a partner complete: “Maupin” 4RFT- 800m Run 49 Push Up 49 Sit-Up 49 Squats *35min Cap* *Both partners run, reps are broken up however* U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades….
W.O.D. – 5 rounds for time: 5 Manmakers 400 m Run Lets talk more nutrition!!! First and foremost, you must eat five meals a day. By planning ahead, scheduling your 5 meals (3 meals and 2 snacks) will make your day more structured and ensure that you are able to stay in the Zone by feeding your lean…
In Teams of 3- 3 Rounds: 400m Run (team run) 50 Bar facing burpees 9 Rope climbs 3:1 … Directly into… 21 Clean and Jerks 115/85 21 Clean and Jerks 135/95 21 Clean and Jerks 155/105 21 Clean and Jerks 185/125 21 Clean and Jerks 205/135 *30 min Cap*
12 min EMOM: Even Minutes: 6 Back Squats Odd Minutes: 3 Front Squats Barbell Loaded at 67% of 1RM Front Squat For Both Lifts 4 RFT – 45 D/U 3:1 15 Weighted Sit Ups 40/30 45 D/U 15 Power Snatch 95/65 *22 min Cap*
We are offering open gym hours 9 and 10AM on Sundays!!!! 6 RFT- 13 Thrusters 115/85 14 T2B Front Squat – 65%x3, 70% x 3, 75% x 3, 80% x 3, 85% x 3