Tuesday, November 16th 2010
Warm -up: 2 rounds of CFK
5 minutes of Burgerner
Strength:
5-5-5-5-5 Push Jerk
85% of one rep max
W.O.D.
5 rounds for time:
20 Burpees
30 Wall Balls
40 Double Unders
Warm -up: 2 rounds of CFK
5 minutes of Burgerner
Strength:
5-5-5-5-5 Push Jerk
85% of one rep max
W.O.D.
5 rounds for time:
20 Burpees
30 Wall Balls
40 Double Unders
8 and 9 am class today!!! Holbrook US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his…
Strength: Every 1:30 for 8 sets (12min) 2 hang power clean + 2 push press + 2 Thrusters start @ 50% 1RM Thruster and build For time: 100 Walking Lunges 90 sit-up 80 Med Ball Cleans 20/14 70 Box Jump Overs 24″/20″ 60 V-Ups 50 Pull Up *25 min Cap*
3RDs 10 BB OHS 10 BB Hang Power Snatch 10 BB Snatch Grip Deadlifts EMOM x 12 2 Sq. Snatch Build to a heavy double rest 2 EMOM x 4 Snatch Grip deadlift w/2 second pause at knee @90% 1RM Snatch For Reps- 4 Min AMRAP 200 D/U 2:1 AMRAP Burpee rest 2 min 4Min…
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Strength: 18 min EMOM Min 1: 10 T2B Min 2: 5 Squat Cleans Min 3: 10 floor Presses Open Wod 13.2 10 Min AMRAP 5 S2O 115/75 10 Deadlifts 115/75 15 Box Jumps 24/20
Strength/Skill – Snatch Grip Deadlift 2 x 5 – 80 x 2 85 x 2 90 x 1 10-9-8-7-6-5-4-3-2-1 Hang Power Clean Lateral Bar Hops Pull ups Rx – 135/95 Advanced – 115/80 Beginner – 95/65
Strength/Skill – Hang Squat Cleans 5 R.F.T. 9 – Hang Squat Cleans 155/115 3 – Legless Rope Ascents