Tuesday, 8-23-16
Strength
Power Snatch:
70%x2
75%x2
80%x1 X3
9-15-21
Hang Clean 115/85
Wall Balls 20/14
Rest 3 MIN
21-15-9
Burped Box Jumps 24/20
D/U’s X2
Strength
Power Snatch:
70%x2
75%x2
80%x1 X3
9-15-21
Hang Clean 115/85
Wall Balls 20/14
Rest 3 MIN
21-15-9
Burped Box Jumps 24/20
D/U’s X2
Todays Classes 8:30 and 10am monday 9am class only BBQ 1:30 today. MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs,…
Strength/Skill – Front squat – 15 mins. work up to a 3 RM 3 R.F.T 16- Front Racked Backwards Walking Lunges 115/75 10- Toes to Bar / Pull-ups (1 Toes to bar & 1 Pull-up = 1 Rep) 6- S.D.H.P. 115/75
E3MOM x 9 min (3 sets) 15 Back Squats @ 25-35% of 1 RM 2RDs: 12 Hang Sq. Clean Thruster 75/55 12 Lat. Burpee Over Bar …right into… 2RDs: 8 Hang Sq. Clean Thruster 95/65 12 Lat. Burpee Over Bar ..right into… 2RDs: 4 Hang Sq. Clean Thruster 115/85 12 Lat. Burpee Over Bar
Teams of 2 Run 1 Mile Row 2,000 Meters Run 1 Mile Partners change every 200m, on both the run and row.
WEAR PINK!!!! Barbells For Boobs…Heavin’ for Hooters….Jerk’n for Jugs….Weightlifting for Whoppers…. 30 Clean & Jerks for time 135/95
STRENGTH; 10 MINUTES ON THE MINUTE 2 BACK SQUATS AS HEAVY AS POSSIBLE 3RFT 50 DOUBLE UNDERS 40 WALL BALLS 20/14 30 WEIGHTED SIT UPS