Wednesday, 11-14-12

Strength /Skill – A. BS @20X1; 2,2,2; rest 2-3 min (75-85%) B. Power jerk; 1.1.1; rest 2-3 min (70,75,80%) 3 min amrap 25 DU 7 burpee AFAP 10 cal row rest 3 min x 3

With a partner: 14 Rds 25 Power Snatch 75/55 25 Pull Ups 200m Run 25 T2B *Split Reps however. Run is completed together*  

1 Round 50 Back Squat – 93/135 30 Shoulder to Overhead – 93/135 50 Front Squat – 63/95 30 Shoulder to Overhead – 63/95 50 Overhead Squat – 45/75 30 Shoulder to Overhead – 45/75 *Girls doing this WoD Rx’d will set up 5′s on the inside, then 10′s, then 15′s on the outside. Men…

“Blake” Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia,…

Reminder: no more 8am classes Monday, Wednesday & Friday. Strength/Skill – For quality: [Clean pull + 2-position squat clean (below the knee and from the floor)] x 5. Use 75-85 % of 1RM Clean. For time: 1K Row 40 Pistol squats, alternating 20 Hang cleans (75% of 1RM Clean)

WOD 10 Min AMRAP 5 Ring Muscle Ups 10 Sq Cleans 135/95 20 Box Jumps 24/20 Rest 5 Min 15 Min to Est 1 RM Power Snatch (no squat) reps can look like: 75% x2, 80%x2, 85%x1, 90%x1…. Rest 2 min 5 Min AMRAP HSPU