Tuesday, 3-13-12
Important Membership Change Inforamtion
10 Deadlifts 315/225
20 Wall Balls 20/14
30 Toes to Bar
40 Burpees (Both feet land on 25 lb. plate)
50 Hang Power Cleans 95/65
Important Membership Change Inforamtion
10 Deadlifts 315/225
20 Wall Balls 20/14
30 Toes to Bar
40 Burpees (Both feet land on 25 lb. plate)
50 Hang Power Cleans 95/65
“Eva” 5 R.F.T. Run 800m 30 KB Swings 70/53…..DAM!!!! 30 Pull-ups
Strength: Every 90 sec for 5 sets: 5 Front Squats @ 77.5% of 1RM 10 Min EMOM Even: 10-15 C2B Pull Ups Odd: 10-15 Dips 5 Min Rest 15 Min Time Cap 800m Run 21 Thrusters 95/65 400m Run 15 Thrusters 95/65 200m Run 9 Thrusters 95/65
Please bring in your own sweat towels. Every 1:30 for 6 sets 2 Behind the neck push press +1 Snatch Balance For Time: 30 C2B 400m Run 15 OHS 135/95 800m Run 15 OHS 400m Run 30 C2B *16 min Cap*
METCON 21-15-9 Deadlift – 315/205 Box Jumps – 24/20 21-15-9 Squat Clean – 135/95 Ring Dips
“Kelly” 5 RFT 400m Run 30 Box Jumps 24/20 30 Wall Balls 20/14 Appropriate attire for outdoor run. Make an effort to complete warm-up :10 past the hour. Kelly is a tough girl!!!!
30 min to complete 3×10 Flat Bench Press 3×20 Tricep Banded Pull Down 3×10 Weighted Push Up 3×15 French Press 3×10 DB Flys 6 min AMRAP 30 Russian Swings 70/53 30 K2E 30 Walking Lunge w/ 1 KB 70/53