Tuesday, 10-25-11
Skill/Strength – KB Snatch
12 min A.M.R.A.P.
10 Deadlifts (125% of B.W.)
3 Wall Climbs
Skill/Strength – KB Snatch
12 min A.M.R.A.P.
10 Deadlifts (125% of B.W.)
3 Wall Climbs
Deadlifts 6min EMOM 6X3 at 80-85% Helen 3RFT 400m run 21 KBS 53/35 12 Pull Ups
40 Strict Pull-Ups 40 Strict Presses (95/65) 40 Strict T2B *On the Minute – 20 Double-Unders Skill Work today!!! Pick your weakness…..Kip, Handstands, D/U’s….
W.O.D. Skill – Split Jerk For time: 21 S.D.H.P 95/65 85/55 75/45 3 Push Jerk / Split jerk 95/65 85/55 75/45 18 S.D.H.P 6 Push Jerk / Split jerk 15 S.D.H.P 9 Push Jerk / Split jerk 12 S.D.H.P 12 Push Jerk / Split jerk 9 S.D.H.P 15 Push Jerk / Split jerk 6 S.D.H.P…
Skill – Rower Fundamentals WOD 15m to 1RM Clean & Jerk Post W.O.D. – 250 meter row Max KB Swings MORNING CLASSES @ 6AM 7AM 8AM 9AM 10AM EVENING CLASSES @ 3PM 4PM 5PM 6PM 7PM
Deadlift waves E2MOM for 12 min Set 1 – 4 Reps @50% Set 2 – 2 Reps @70% Set 3 – 4 Reps @60% Set 4 – 2 Reps @75% Set 5 – 4 Reps @70% Set 6 – 2 Reps @80% 18 min AMRAP 40 D/U 3:1 20 Alt. Pistols 5 Rope Climbs 3:1
Strength/Skill – Back Squats Work up to 3RM WOD 5 Rounds for Time of: 10 Back Squats @ 50% of BW 50 Double Unders 10 Walk in/Walk out Push-ups Rest 90 seconds between rounds.