Thursday, 3-21-13
Strength/Skill – 3 Position Clean – High Hang – Mid Thigh- Floor 5-5-5-5-5
WOD: 50-40-30-20-10
Over Head Plate Lunge (45/25)
KB Swing (55/35)
Strength/Skill – 3 Position Clean – High Hang – Mid Thigh- Floor 5-5-5-5-5
WOD: 50-40-30-20-10
Over Head Plate Lunge (45/25)
KB Swing (55/35)
AMRAP 20 Minutes 5 Overhead Squats – 185/123 10 Toes to Bar 15 Wallball – 20/14 200 Meter Run Strength/Skill – Snatch Balance 5 x 2
Hollywood For time: Run 2 km 22 wall-ball shots, 30-lb. ball 22 muscle-ups 22 wall-ball shots, 30-lb. ball 22 power cleans, 185-lb. 22 wall-ball shots, 30-lb. ball Run 2 km
Fancloth orders!!!! In Teams of 3 30 Min AMRAP 100 Pull-Ups 100 Overhead Squats 75/55 80 Box Jump Overs 24″/20″ 80 Thrusters 95/65 60 Toes to Bar 60 Front Squats 115/80 40 Burpee Box Jump Overs 24″/20″ 40 Sq. Clean Thruster 135/95
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
Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009. Monti…
Pool Party : Aug 3rd @3pm Jamie and Chris C. Moriches Please let us know if you can make it. BYOB Single Leg Romanian Deadlift 4×8 (each Leg) *8 min to complete* For Time: 50/35 AAB Cal (65/50 Cal Row) … Directly into: 100-80-60-40-20 – D/U 2:1 50-40-30-20-10 – AbMat Sit-Ups … Directly into:…