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Wednesday, 10-17-18
2RDs 10 DB Strict Press 10 Squats 10 KBS 5 Min EMOM 5 StrictPress rest 1 min 5 Min EMOM 2 Pause Split Jerk (2 second pause in dip, 2 second pause in catch) rest 1 min 7 Min Build to heavy Split Jerk 5 RFT 21 Wall Ball 20/14 18 Alt. DB Snatch 50/35…
Monday, 9-16-19
Box Squats 5X5 increasing weight Running Clock Min 0 100D/U’s 2:1 25 Burpee Over Bar 15 Deadlifts 315/215 at min 10 100 D/U’s 20 Burpee over Bar 20 Deadlifts 275/185 at Min 20 100 D/U’s 15 burped over Bar 25 deadlifts 225/155
Tuesday, 3-12-13
Strength/Skill – OHS 3-3-3-3 with 1 second pause at the bottom @ 70-80% of 1RM. AMRAP 20 Minutes 6 Handstand Push-ups 9 Deadlift – 123/185 12 Pistols
Saturday,11-6-16
Isabel 30 Snatches 135/95 10 min cap rest 5min 1 mile run timed….. then 20 Man Makers (40/25)
Monday, 2-11-12
Strength/Skill – Deficit Deadlifts For time: 20 Front Squats 205/155 30 Box jump, 24/20 inch box 40 Kettlebell swings, 1.5/1.0 pood 50 Wall ball shots, 20/14 pound ball Austin Malleolo 5:25.