Tuesday, November 23rd 2010
Strength
Deadliffts 5-5-5-5-5
W.O.D
4 Rounds for time:
50 Double unders
25 Wall balls
20 Kettle bell swings
15 Thrusters
10 Burpees (1ft. jump)
Strength
Deadliffts 5-5-5-5-5
W.O.D
4 Rounds for time:
50 Double unders
25 Wall balls
20 Kettle bell swings
15 Thrusters
10 Burpees (1ft. jump)
20 RFT: 3 Clean and Jerk 185/125 6 burpees to target 9 Wall Ball 20/14 40 Min Cap *Scale as needed*
In Teams of 3: 800m Bag Run (7 tubes/5 tubes) 75 Box Jump Overs 24″/20″ 50 Power Clean and Jerks 155/105 15 Rope Climbs 3:1 50 Power Clean and Jerks 75 Box Jump Overs 800m Bag Run *35min Cap*
Back Squat Build to a 3 rep max in 15 minutes 1,2,3,4,5,6,7,8,9,10 reps for time: DB Thrusters 53/35 Burpees to plate
W.O.D. – For time: 100 Double Unders 10 Squat Snatches 135 / 95 lbs 10 Chest to bar Pull-ups 10 Thrusters 135 / 95 lbs 10 Chest to bar Pull-ups 10 Power Clean & Jerks 135 / 95 lbs 10 Chest to bar Pull-Ups 100 Double Unders
Wednesday: 8 and 9AM classes only. Friday: 9AM Class, 4 and 5PM Class. Strength: Box Squats 6X3 @70% of 1RM For time: 100 Double-unders Then, Five rounds of: 10 Power Cleans 155/115 10 front squats 155/115 10 Handstand push-ups Then, 100 Double-unders
Important Membership Change Inforamtion Strength/Skill – O.H. Squat – Build to a heavy 3 RM 3 RFT – RX 5 RFT – No RX 5 – O.H. Squats 155/105 10 – C2B Pull-ups 15 – Burpee Box Jumps