Wednesday, 11-30-11
Compliments of Matt P.
Strength/Skill – Weighted Pull-up 5-5-4-3-2
10 RFT
4 Strict pull-ups
4 H.S.P.U.
12 Sit-ups
12 Pistols
CLICK ON YOUR PIC, ENJOY!!!!!!!!!
Compliments of Matt P.
Strength/Skill – Weighted Pull-up 5-5-4-3-2
10 RFT
4 Strict pull-ups
4 H.S.P.U.
12 Sit-ups
12 Pistols
CLICK ON YOUR PIC, ENJOY!!!!!!!!!
18-15-12-9 Wall Ball SDHP (35#/53#) Box Jumps Push Press (65#/95#) Toes-2-Bar
Strength/Skill – EMOM x 10: 3-5 Overhead “Pause” Squats (hold bottom for 3 full seconds) – not about going heavy, but improving your bottom position. So you will be going pretty light. AMRAP 15: 100m KB Farmer’s Carry 3 KB Cleans 6 KB Push Presses 9 KB Front Squats You choose the weights. Focus on…
Strength/Skill: Weighted Dips 5X5 10 RFT 10 Wall Balls 20/14 10 Box Jumps 24/20 20 D/Us
15 min EMOM- 1- 12 Dips 2- 12 Push Up 3- 4 TGU 25/10 15 min AMRAP 6 DB Clean & Jerk 40/25 9 Alt. DB Snatch 40/25 12 Reverse Lunges
Skill Rope Climb W.O.D. – 12 min. A.M.R.A.P. 10 One arm D.B. Thrusters (5 each side) 45/25 1 Rope Ascent Rest two minutes…. Tababta sit-ups Watch various rope climbing techniques
Strength/Skill – Push Jerk + Split Jerk x 5 Complete as many rounds as possible in 20 minutes: 5 Weighted pull-ups, 35# (24#) 10 Push-ups with feet on 30″ box (24″) 15 Squats holding a 45# plate (25#)