Tuesday, 6-12-12
Strength/Skill – OH Squats 2-2-2-2-2-2
3 R.F.T.
30 D/U’s (4:1)
20 Bar Hop (Take off & land w/ BOTH feet) Box Jumps Forwards & Backwards
10 OH Squats 135/95
Strength/Skill – OH Squats 2-2-2-2-2-2
3 R.F.T.
30 D/U’s (4:1)
20 Bar Hop (Take off & land w/ BOTH feet) Box Jumps Forwards & Backwards
10 OH Squats 135/95
Warm-up – 2 Rounds of CFK Burgener W/U – 20 Hang Power Snatches (P.V.C.) Skill – Ring Holds 2 x 1:00/Ring assisted pistols W.O.D. 20 min A.M.R.A.P. 5 – C&J’s 10 – Pistols/Ring assisted pistols 15 meter – Broad jumps So you’re not feeling it today? Really? You sure about that?
Strength – Push Press 3×3 For Time 21-18-15-12-9 Push Press (75/55) Box Jumps (24″/20″) Is Your Life Working? by Jack Canfield Success depends on facing facts. It depends on realizing what is making you achieve and realizing what is stifling your success—knowing the situations that you get happy about and knowing the situations that you…
Strength: 2 Power cleans + 1 Hang Clean + 1 Jerk X 10 70% 10 to 1 Wall Balls 20/14 Walking lunges ea. leg Rest 1 to 10 Strict deficit HSPU 45lb plates w abmat Burpee Broad Jump
Weighted D.B. Ab-Mat S/U’s 30 reps (Chin should be in constant contact with D.B. handle) 155/115 pound Squat clean, 15 reps Weighted D.B. Ab-Mat S/U’s 24 reps 155/115 pound Squat clean, 12 reps Weighted D.B. Ab-Mat S/U’s 18 reps 155/115 pound Squat clean, 9 reps Weighted D.B. Ab-Mat S/U’s 12 reps 155/115 pound Squat clean,…
Evil Eva with Partner 5 RFT 800m Run together 30 KBS 70/53 30 C2B
EMOM 12 Minutes: ODD: 5-10 toes to bar EVEN: 6-12 push ups Strength: E2MOM for 5 sets: 2 Push Presses + 2 Push Jerks + 1 Split Jerk. Between 75-80% of 1RM Push Press 20 Minute Time Cap: 5 Rounds Run 400m/ Row 500m 10 burpees 20 slam balls 30/20