Wednesday, 11-16-16

with a partner – both partners run Bert For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 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 – 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

Strength/Skill – Push Press + Push Jerk x 5 4 Rounds 15 Toes to Bar 15 Ring Dips 100m Farmers Carry 55/35

W.O.D. 3 R.F.T. 21 Front Squats 95/65 40′ Handstand walk 40 Ab mat Sit ups 40′ Handstand walk Thank you to Bobby C., Paul M., Heather S., Bob G. for participating in Stan Wong 5K on Saturday. Congratulations to Deb B., Tim H., Brittany D. and Mark V. for placing 1st, 2nd, 3rd and 3rd…

16 min Ladder by 1: 1 DB snatch 45/30 1 Single Arm DB Thruster 1 Single Arm DB OHS 2 DB snatch 2 Single Arm DB Thruster 2 Single Arm DB OHS 3….. *must use the same arm to complete the rd and then alternate arms* Every 1:30 for 6 sets 2 Sq. Snatches start…