Strength:
Strict Press
5×3 Ascending Weight
Push Press w/pause at dip
6×2 Ascending Weight
12 Min Running Clock:
0:00-3:00
AMRAP
3 Deadlifts 315/205
3 Bar Facing Burpee
3:00-5:00
Rest
5:00-8:00
AMRAP
5 Deadlifts 275/185
5 Bar facing Burpee
8:00-10:00
Rest
10:00-12:00
AMRAP
Bar Facing Burpee
*These are sprint type wods*
Every 5 minutes for 25 minutes 5 Bench Press (as heavy as possible) 25 Toes to Bar/scale 35 weighted sit ups As many D/U’s in the remaining time
Deadlifts; 10 @ 55% 10 @ 65% 8 @ 75% 6 2@ 80% 4 @ 85% 2 @ 90% 16 min AMRAP 10 Floor Press 20 Weighted Sit-Ups 10 SDHP 20 Hip Extensions/ Good Mornings
“Kelly” 5 RFT Run 400m 30 Box Jumps 24/20 30 Wall Balls 20/14
-6,7, & 8 A.M. CLASSES ON LABOR DAY 9-3-12. NO EVENING CLASSES. -TUESDAY AND THURSDAY SCHEDULE CHANGE AS OF 9-5-12 (THURSDAY) 5 A.M. & 6 A.M. ONLY. THERE WILL NOT BE ANYMORE 7 A.M.’S Strength/Skill – Clean High Pulls 3-3-3-3-3 85% of of 1RM on Power Clean 15 min AMRAP: 10 Goblet squats 53/35 6…
Strength: Strict Press 5×3, Build 5×4 Push Press, Build EMOM 28 min 1- :45 2-KB Static Hold Over head 2- 5-7 Bar Muscle Ups 3- 12 Slam Balls 30/20 4- 2 Sq. Snatches @ 77.5-82.5% 1RM”
EMOM 1 12mins Odd – 10 Wall Balls 20/14 Even – 10 Supine Ring Rows 2 Squat Clean TnG build to a tough double in 10 mins Then, 12, 9, 6, 3 for time OHS 115/75# burpee over the bar CTB chin up