Thursday, 10-31-13
Strength/Skill – Find 1 RM Power Clean
10 Minute AMRAP:
7 Hang power cleans (50 % of 1RM HPC)
7 Bar facing burpees
5 K.2.E./T.2.B Complex – 1 K.2.E. / 1T.2.B. = 1 Rep
Strength/Skill – Find 1 RM Power Clean
10 Minute AMRAP:
7 Hang power cleans (50 % of 1RM HPC)
7 Bar facing burpees
5 K.2.E./T.2.B Complex – 1 K.2.E. / 1T.2.B. = 1 Rep
Skill – Hang power clean WOD 4 R.F.T. 7 hang power cleans 155/105 14 reverse sit ups 21 Wall balls 20/14 28 Double unders
Strength: Every 90 sec complete: 1 Clean + 1 Front squat + 1 Jerk Starting at 60%, adding 10 lbs every 90 sec until Failure 15 Min AMRAP: Buy In 1000m Row 3 Power Snatch 135/95 6 Front Rack Lunges 135/95 9 Inverted Burpees
“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.
Strength/Skill – Shoulder press 5-5-5-5-5 (In between sets, 5 pull-ups – Feel free to make them chest to bar) 18 MIN A.M.R.A.P. 9 Toes to Bar 12 Push Presses 95/65 15 Box Jumps 24/20
EMOM for 12 min: min 1: 8-10 T2B min 2: 30 D/Us 5RFT Row 300 Meters 6 Power Cleans (205/145 lbs) 12 Burpee Box Step-Overs with Dumbbells (55/35 lbs) Rest 2 minutes
“Scooter” On a 35-minute clock with a partner: 30 Min AMRAP: 30 D/U 15 pull-ups 15 push-ups 100 meter sprint Then, 5 minutes to find a 1-rep-max partner deadlift. Yes both lift on the same bar at the same time. For the AMRAP, have one partner work while the other rests, switching after a full…