Thursday, 9-18-13

Strength: Every 1:30 for 6 sets 50 D/U + 12 DB Snatch 45/30 10 min EMOM 3 OHS start @ 60% 1 RM and build 9 Min AMRAP 4 Devil Press to Thruster 25/15 8 DB Push Press 12 Air Squats  

9 DB Lunges 30/20 21 DB Thrusters 21 Pull Ups 21 T2B 8 DB Lunges 18 DB Thrusters 18 Pull Ups 18 T2B 7 DB Lunges 15 DB Thrusters 15 Pull Ups 15 T2B 6 DB Lunges 12 DB Thrusters 12 Pull Ups 12 T2B 5 DB Lunges 9 DB Thrusters 9 Pull Ups 9…

8 and 9:30 am classes only today  BBQ 1:30   Memorial Day Murph For time: 1 mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 mile Run   MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed…

Murph is Saturday, May  27. Please sign up for BBQ.   Strength: Every 90 sec: 1 Power Clean + 1 Push Jerk + 1 Split Jerk starting at 60% and increasing by 10 lbs until Failure. 15 min AMRAP 10 Hang power cleans (135#/95#) 20 Wall Balls 20/14 30 Mountain Climbers 40 Sit Ups

Strength/Skill – E.M.O.M. – 10 Mins. Even Minute 5 Thrusters Odd Minute 5 Burpees…..Over the bar. Using a kettlebell or dumbell 15 Turkish get-ups, right arm 20 swings 15 overhead squats, left arm 20 swings 15 overhead squats, right arm 20 swings 15 Turkish get-ups, left arm

Strength: Push press 5X5 at 70% of 1RM 3RFT Row 500m/ run 400m 50 Back Extensions/ Good Mornings 45/35 40 Sit-ups 30 Wall Balls 20/14