Tuesday, 1-31-12
Strength/Skil – Shoulder Press 3 RM
Partner “Fight Gone Bad!”
In Teams of 2:
“Team Fight Gone Bad”
3 Rounds for time of:
40 Wall Balls, 20/14
40 SDHPs, 75/55
40 Box Jumps, 20/18
40 Push Press, 75/55
40 Calorie Row
Strength/Skil – Shoulder Press 3 RM
Partner “Fight Gone Bad!”
In Teams of 2:
“Team Fight Gone Bad”
3 Rounds for time of:
40 Wall Balls, 20/14
40 SDHPs, 75/55
40 Box Jumps, 20/18
40 Push Press, 75/55
40 Calorie Row
Strength: Find your max for the following complex: 1 Strict Press + 2 Push presses +1 Push jerk 14 min AMRAP 50 Wall Balls 20/14 25 T2B 50 Power Cleans 95/65
2RDs 10 BB OHS 10 BB Behind the Neck Snatch Grip Push Press 10 BB Hang Muscle Snatch E2MOM for 12 min 1 Snatch Grip Deadlift + 1 Hang Power Snatch + 2 Power Snatch 2 RFT 12 Burpee 12 Power Snatch 95/65 12 Burpee 12 Sq. Snatch 95/65 12 Burpee 12 Hang Power Snatch…
W.O.D. 7 rounds for time: 8 – Deadlifts ( 155/105 ) 6 – Power Cleans 4 – Squat Cleans 2 – Squat Clean and Jerks
Strength: Front Squat reps/Back Squat reps, do this at %’s of your front squat 65% x 4/7, 75x 4/7, 80% 4/5, 85% 4/5 Reps 12-10-8-6-4-2 Deadlift 225/185 Bar Muscle Up 200m run after each set
20 Min EMOM: 1:12 Thruster 75/55 2: 10-15 C2B 3: 12 Jumping Squat 4- :50 Plank rest 5 min 10 min AMRAP 20 KBS 70/53 10 HSPU 2:1
Strength/Skill – Back Squat 2-2-2-2-2 25-20-15 Power snatch 95/65 Ring dips