Thursday, 11-1-12
Weigh-ins are today!!
Strength/Skill – Snatch: 1-1-1-1-1-1-1-1
7 Rounds for time:
2 Snatches (155/115)
4 HSPU
8 Pull-ups
Weigh-ins are today!!
Strength/Skill – Snatch: 1-1-1-1-1-1-1-1
7 Rounds for time:
2 Snatches (155/115)
4 HSPU
8 Pull-ups
“JOLLY 51” 7RFT 3 Rope Climbs (scale 3:1) 15 DB Snatches 50/35 18 Wall Balls 20/14 In Memory of: Capt. Mark K. Weber, 38th Rescue Squadron, Moody Air Force Base, Georgia Capt. Andreas B. O’Keefe, 106th Rescue Wing, Francis S. Gabreski Air National Guard Base, New York Capt. Christopher T. Zanetis, 106th…
W.O.D. 10 R.F.T. / 30 min A.M.R.A.P. 10 – Pull-ups 10 – K.B Swings 53/35 10 – Double Unders 10 – O.H. Squat 95/65
Tony’s Sushi tomorrow night. Every 1:30 for 9 min 2 Tempo Front Squats @ 75-85%% 1 RM Tempo = 3 Seconds down, 3 second hold, explode up, 2 second pause at top. 24 min EMOM Min 1- 2 Rope Climbs 2:1 Min 2- :50 Plank Min 3- 12 Slam Balls 30/20 Min 4-…
Complete as many rounds as possible in 20 minutes of: 5 Thrusters, 95#/65# 7 Hang power cleans, 95#/65# 10 Sumo deadlift high pulls, 95#/65#
Click here for Efficiency tips for toes to bar Click here for Efficiency tips for box jumps Workout 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (M 24″ box / F 20″ box) 12 Push press (M 115 lb / F 75 lb) 9 Toes-to-bar