Tuesday, 12/13/11

With a partner complete : 30 min EMOM Min 1- Burpee to plate 45/25 Min 2- Cal Row Min 3- Pull Up Min 4 – T2B Min 5- DB Floor Press *Partner A does Min 1 work, while partner B rests. When Min 1 is over partner A rest while partner B completes min 2.*…

For max reps: 1 Minute squat clean, 165#(115#) 3 Minutes rest 1 Minute squat clean 185#(125#) 3 Minutes rest 1 Minute squat clean, 205#(135#) 3 Minutes rest 1 Minute squat clean, 165#(115#) 3 Minutes rest 1 Minute squat clean 185#(125#) 3 Minutes rest 1 Minute squat clean, 205#(135#) Scaled, follow pattern with adding weight you…

“31 Heroes” 31 min AMRAP 8 Thrusters (155/105#) 6 Rope Climbs 11 Box Jumps 30″/24″ Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where…

Hang Squat Cleans 4×4 @65% 18 min AMRAP 15 Weighted Step Ups 53/35 20/18 12 KB Swings 70/53 9 AAB 6 Muscle Ups

W.O.D. 3 R.F.T. 21 Front Squats 95/65 40′ Handstand walk 40 Ab mat Sit ups 40′ Handstand walk Thank you to Bobby C., Paul M., Heather S., Bob G. for participating in Stan Wong 5K on Saturday. Congratulations to Deb B., Tim H., Brittany D. and Mark V. for placing 1st, 2nd, 3rd and 3rd…

For Time: 300m Row 30 Burpees 30 Deadlifts 225/185 30 HSPU 200m Row 20 Burpees 20 Deadlifts 20 HSPU 100m Row 10 Burpees 10 Deadlifts 1o HSPU