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
20 min to complete- 3×10 Bicep Curls 3×20 Tricep Pul Downs 3×10 Lat DB Raises 3×12 BB Front Raises For time 200 D/U 2:1 50 Thrusters 65/45 15 BMU (30 Pull Ups & 15 Dips) 50 Thrusters 200 D/U *18 min Cap*
TAAAABAAAATAAAAZZZ!!!!!!! Jumping pull-ups Rest 1 minute Squats (45lb. plate) Ring push-ups Rest 1 minute Deadlifts (165lbs.) Add up score!!!!!
Strength: EMOM for 5 sets 3 Power Cleans @ 70% EMOM for 5 sets 5 Push Presses @ 70% 12min AMRAP 5 M/U’s 10 Cleans 135/95 and yes!!!! 20 box Jumps 24/20
Strength/Skill – Snatch Grip Deadlift find your 3RM 21-15-9 Reps for time: Front Squats (185/133) Ring Dips
Strength: EMOM for 9 min 3 position Clean: Floor, below knee, above knee between 65 and 75% of 1RM E2MOM for 10 min 5 Back Squats @ 75% Drive out of the hole as fast as possible. 15 min AMRAP 10 Strict Presses 20 Ring Rows 30 Reverse Lunges
3RDs 10 Squats :30 Squat Hold 10 KBS 5 Push Up Every 90 seconds (15 Min) 10-1 Back Squat Inceasing Weights every rd. 2RFT: 40 KBS 70/53 30 HR Push Up 20 Goblet Squat 70/53 *100m Pinch grip plate walk (2-25/15), after each rd, starting with it too* *18 min Cap*