Thursday, 6-19-14

Strength: Pause Back Squats 3 X 5 reps @ 50% using a 5 second pause at the bottom Partner WOD As many rounds as possible in 20 minutes 10 Thrusters 65/45 10 Burpees 20 Partner Wall Ball sit-ups 50 D/U’s or 100 Singles together Teammate 1 starts with thrusters Teammate 2 starts with burpees Then…

Deadlift 15-10-5-10-15 Goal is to be unbroken and TnG on each set. Weights should/could be around 70-75-80-80-75% Rest as needed between sets. For Time: 400m Run 25 Weighted sit ups 45/25 200m Run 25 Burpee Box Jump Over 24″/20″ 400m Run 25 Burpee Box Jump Over 200m Run 25 Weighted Sit Up 400m Run *Scale…

Winter schedule resumes tomorrow. Tuesday and Thursday 5AM classes, no more 7AM classes. Strength/Skill – Deadlift 12 min AMRAP ascending ladder of 2-4-6-8-10-12…… of: Burpees Box Jumps Power Cleans Box Jump height & Weights will be assigned by division

6 sets of 3 OHS *Go by feel with the OHS, if it feels good, go up* For time: 21 Bar-Facing Burpees 21 Power Snatches 115/85 15 Bar-Facing Burpees 15 Overhead Squat 115/85 9 Bar-Facing Burpees 9 Squat Snatches 115/85 *12 min cap*

Warm Up: 15-9-3 Thrusters Burpees   Strength: Back Squat 3X10…you choose the weight   1 Rope climb 40′ Handstand walk or shoulder taps 1 Rope climb 20 Strict C2B Pull Ups 1 Rope climb 40 Handstand Push Ups 1 Rope climb 20 Strict t2B 1 Rope climb 40′ Handstand Walk or shoulder taps 1 Rope Climb

11RFT 11 Sumo Deadlift High-pulls (95/65#) 11 Walking Lunges 95/65 11 Weighted sit ups 35/25 Skill work