Wednesday, 10-26-11
Skill/Strength – Behind the neck Split Jerk 3-3-3-3-3
Very good explanation of BHN Split Jerk
5 R.F.T.
8 Thrusters 115/95
10 Lateral Burpees
Skill/Strength – Behind the neck Split Jerk 3-3-3-3-3
Very good explanation of BHN Split Jerk
5 R.F.T.
8 Thrusters 115/95
10 Lateral Burpees
Strength/Skill – Double Unders 10-9-8-7-6-5-4-3-2-1 Turkish Get-Ups 1 Rope Ascent (Scalability will be provided by Coach Mariana) BRING YOUR TUBE SOCKS
Today’s hours 6,7 and 8AM. Closed tomorrow! Partner WOD 120 Cal Row 100 Pistols 80 Wall Balls 20/14 60 Hang Power Clean 95/65 40 M/U (40 C2b + 40 Dips) *Each partner must complete 1 rep of each movement*
For time: 30 calorie row 30 box jump overs, 24/20 inch 30 deadlifts, 180/120 lb. 30 wall-ball shots, 20/14-lb. ball 30 ring dips 30 wall-ball shots, 20/14-lb. ball 30 deadlifts, 180/120 lb. 30 box jump overs, 24/20 inch 30 calorie row….
Work up to 80% of 1RM Clean then .. EMOM for 6 min- 1 Power Clean + 1 Squat Clean @ 80% 3 Rounds: 10 TGU’s 53/35 10 Power Cleans 135/95 10 Box jumps Directly into… 21 – 15 – 9 Kettlebell Swings 70/53 1 Arm DB Snatches 50/35
STRENGTH: C&J 5-5-4-4-3-3-2-1 8RFT 3 POWER CLEANS 185#/125# 6 WALL BALLS 20/14 9 BOX JUMPS 24″/20″
Strength: Bench Press 6X4 Increasing weight 10-9-8-7-6-5-4-3-2-1 DEAD LIFTS 245#/155# WALL BALLS 200M RUN