Tuesday, 10-29-13
8 min. A.M.R.A.P.
5 Wall Walks
10 K2E
15 KB S.D.H.P’s 53/35
Rest/Set up
8 min. A.M.R.A.P.
6 K.B. Snatches 53/35
12 Ab Mat S/U’s
18 Walking Lunges 9L 9R
8 min. A.M.R.A.P.
5 Wall Walks
10 K2E
15 KB S.D.H.P’s 53/35
Rest/Set up
8 min. A.M.R.A.P.
6 K.B. Snatches 53/35
12 Ab Mat S/U’s
18 Walking Lunges 9L 9R
Warm up: 2 RD at easy pace 20 D/U 5 BB Deadlifts 5 BB Front Squats With a partner- 100 D/U 2:1 50 Pull Up 150 D/U 50 T2B 200 D/U 25 Sq. Clean 135/95 100/75 Cal Row 25 Deadlifts 225/155 75/55 Cal Row 50 Burpee 50/35 Cal Row 100 Box Jump Overs 24″/20″
Warm up: 2RDs at easy pace 10 BB Deadlifts 10 KBS 10 Box Jumps “The Don” For time: 66 Deadlifts, 110/80 66 Box jump, 24/20 66 Kettlebell swings, 53/35 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55/40 66 Wall ball shots, 20/14 66 Burpees 66 Double-unders *30min Cap* Skills in remaining time…
Strength/Skill – 10 min EMOM…4 TnG Push Presses 70% of 1 RM As many reps as possible in 5 minutes of: 7 Med-ball cleans 20# (14#) 7 Lateral Box jumps 24″ (20″) Rest 1 minute As many reps as possible in 3 minutes of: 7 Med-ball cleans 20# (14#) 7 Lateral Box jumps 24″ (20″)…
Important Membership Change Inforamtion Strength/Skill – Weighted Dips Three rounds for time: 30 Hang powercleans 95/65 30 Deficit push-ups *Push-ups are to be completed between a pair of 25/15# plates.
Filthy fifty 50 For Time: 50 Box Jumps 24″/20″ 50 Jumping Pull-Ups 50 Kettlebell Swings 53/35 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press 45/35 50 Back Extensions 50 Wall Balls 20/14 50 Burpees 50 Double-Unders 3:1
Strength: Power Clean Max 70% x2, 75% x2, 80% x1, 85% x1…. WOD: From 0:00-3:00, perform 3 rounds of: 3 pull-ups 6 push-ups 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups 8 push-ups 12 squats From 6:00-9:00, perform 3 rounds of: 5 pull-ups 10 push-ups 15 squats From 9:00-12:00, perform 3 rounds of:…