Wednesday, 3/16/11
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
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 – OH Squat 21-15-9 O.H. Squat 135/95 Lateral Burpees… Attempt 400m Run in less than 1:45, upon completion of 21-15-9
For Time- Karen meets MOM 150 Wall Balls EMOM 100′ Shuttle Run
Hollywood For time: Run 2 km 22 wall-ball shots, 30-lb. ball 22 muscle-ups 22 wall-ball shots, 30-lb. ball 22 power cleans, 185-lb. 22 wall-ball shots, 30-lb. ball Run 2 km
Strength/Skill – Push Press 3-3-3-3-3 Five rounds for time of: 75 pound Push press, 25 reps 50 Double-unders
8 min. A.M.R.A.P. 5 Wall Walks 10 K2E 15 KB S.D.H.P’s 53/35 Rest/Set up 8 min. A.M.R.A.P. 6 K.B. Snatches 53/35 12 Ab Mat S/U’s 18 Walking Lunges 9L 9R
Set 1: 10 Bar Hops 20 Calorie Row 30 Push Ups 40 Sit Ups 50 Squats rest 1 min Set 2: 20 Cal Row 30 Push Ups 40 Sit Ups 50 Squats 10 Bar Hops rest 1 min Set 3: 30 Push Ups 40 Sit Ups 50 Squats 10 Bar Hops 20 Cal Row…