Tuesday, 9-17-13

For time: 100 Double-unders Run 100 meters 15 foot Rope climb, 4 ascents Run 100 meters 135 pound Front squat, 30 reps Run 100 meters 100 meter Farmer carry, 70/45 pound dumbbells 70/45 pound Dumbbell snatch, alternating, 20 reps Run 100 meters

Filthy 50   For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders   Scale: Dirty 30

9AM CLASS TODAY! Need a head count for the BBQ!!!   3RFT 25 T2B 10 Bar M/U’s 25 Burpees   Strength: Back Squats 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.)

Strength/Skill – Mid Thigh Power Snatch 3 x 5 5 min A.M.R.A.P. 8 D.B Snatches 45/25 8 One arm D.B.Lunges 45/25 Rest 3 mins. 5 min A.M.R.A.P. 5 Thrusters 95/65 5 S.D.H.P 95/65 Rest 3 mins. 5 min A.M.R.A.P. 25 D/U’s 10 Burpess (Hopping on to a 25 lb. plate) Three Seperate scores (i.e.) 3/5/9

Strength: 3 Position Snatch Pocket, Knee, floor X 6 5 rounds, each for time, of: 20 chest-to-bar pull-ups 30 wall-ball shots, 20-lb. ball 40 push-ups Rest precisely 2 minutes between each round.

A special Thank you to all who have served in the US Armed Forces!!! No 5AM class today. 6,7 and 9AM. Saturday 8 and 9 AM only. 15 min AMRAP 10 DB Snatches 45/35 15 Wall Balls 10 Burpees Strength/Skill: Deadlifts: 10 @ 50% 10 @ 60% 8 @ 75% 6 @ 85% 4 @…