Thursday, 3/17/11
“Tababta you face off mash up”
W.O.D. Tababtas
Front Squat – 115/95 100/75 85/45
Deadlifts – 115/95 100/75 85/45
Back Squats -115/95 100/75 85/45
Burpees over the bar
“Tababta you face off mash up”
W.O.D. Tababtas
Front Squat – 115/95 100/75 85/45
Deadlifts – 115/95 100/75 85/45
Back Squats -115/95 100/75 85/45
Burpees over the bar
“Rahoi” Complete as many rounds as possible in 12 minutes of: 24 inch Box Jump, 12 reps 95 pound Thruster, 6 reps 6 Bar-facing burpees U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a…
W.O.D. 1. Power clean: Perform one powerclean every minute on the minute for 15 minutes. The goal is to clean as much as possible by the end of the 15 minutes. 2. As many rounds as possible in 10 minutes of 5 powercleans: use 75% of your max from the 15 minutes 5 H.S.P.U’ s
5×3 Deadlift @ 75% “Helen” 3RFT: 400m run 21 KBS 53/35 12 Pull ups
Running is part of the WOD, please wear appropriate attire. Tuesday and Thursday, no 5am classes. Good Friday- no pm classes. Strength/Skill – A. TnG power clean; 2 reps on the min for 10 min (60-70% 1rm) B. Push press x5/Push jerk x3/Split jerk x1; rest 2 min x4 complexes WOD: 12 min amrap @85%…
Teams of 3 AMRAP 25: 40 T2B 50 Barbell-Facing Burpees 60 Thrusters Round 1 – 95/65 Round 2 – 115/80 Round 3 – 135/95 Round 4 – 155/105 Round 5 – 185/135 (AMRAP in time remaining)
No 5 AM’s This week. 6 & 7 A.M. Tuesday – No P.M. Classes (Because you will all be out drinking anyway) Wednesday – Closed Happy New Year!!!!! Strength/Skill – Weighted Push-ups 10-9-8-7-6-5-4–3–2–1 S.D.H.P. 95/65 1-2-3-4-5-6-7-8-9-10 squat clean thrusters (95/53)