Wednesday, 11-28-12
Strength/Skill – Power Clean Power Jerk 65%x3x5 and 70%x2x4
7 min A.M.R.A.P.
5 – 2 FER Wall Balls
3 – C2B Pull- ups
1 – Deadlift 225/185
Rest Time
7 min A.M.R.A.P.
20 – D/U’S
6 – Presses 95/65
2 – S.D.H.P.’s 95/65
Strength/Skill – Power Clean Power Jerk 65%x3x5 and 70%x2x4
7 min A.M.R.A.P.
5 – 2 FER Wall Balls
3 – C2B Pull- ups
1 – Deadlift 225/185
Rest Time
7 min A.M.R.A.P.
20 – D/U’S
6 – Presses 95/65
2 – S.D.H.P.’s 95/65
Strength Bench Press – 5-5-3-3-1 W.O.D. – For Time 50 Jump and Touch (12″ above max reach) 40 Sit ups 30 KB Swings 1.5/1.0 20 Box Jumps 24/20 10 H.S.P.U.’S 1 Rope Ascent
Partner WOD – 250 D/U’s 200 Push Presses 75/45 150 Sledge Hammer Swings 100 Pull-ups 50 Tire Flips (as a team) One partner runs 400m while the other works. Proper attire if cold.
Have a Happy New Year with your family and be safe!!!!!!!
25 min to complete 4 Plank Circles 4×10 Bicep Curls (each arm) 4×20 V-Up 4×20 Banded Tricep Pull Down 4×15 Hanging Knee Raises 2 sets of 21’s 5 min AMRAP Ascending Ladder 1 Rope Climb 2:1 5 KBS 53/35 2 Rope Climb 10 KBS 3 Rope Climb 15 KBS 4 Rope Climb 20 KBS…..
Christmas eve hours 8 and 9am only. Closed Christmas Day. No 5 am classes next week. With a running clock 0:00-5:00 AMRAP 7 DB Power Clean 50/35 7 DB Front Squats 50/35 5:00 -7:00 Rest 7:00-17:00 AMRAP 14 Wall Ball 20/14 14 Med Ball Twists 20/14 7 Burpee 17:00 – 19:00 Rest 19:00 – 29:00…
For Time- 1000m Row Back Squat- 6 @ 50% 6 @ 60% 6 @ 70% 4 @ 75% 4 @ 80% 4 @ 82.5% For time: 30 Strict HSPU *Scales are: 50 HSPU, 70 HSPU off a box*