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:OHS 6X3 3 Rounds: 40 ft Front Rack Lunge 155/105 30 Kettle Bell Swings 70/53 20 Floor Presses with KB
Checkout these canned hams!!!! For those of you who do not know what that means, in the bodybuilldimg world that’s how amazig triceps are defined!!! Yikes Kimmy B., NICE!!!!! Strength/Skill – O.H. Squat For Time: 100 – Squats 80 – Sit ups 60 – Box Jumps 24/20 40 – KB Swings 53/35 20 – Thrusters…
Skill/Strength -O.H. Squat 8 min E.M.O.M. x 4 Reps – No Rack 2014 Regional Event 7 For time: 64 pull-ups 205/135-lb. overhead squats, 8 reps
Strength: Back Squat 4X5 @ 75% 95-lb. thrusters, 30 reps 20 GHD sit-ups/ weighted sit ups 35/25 400-meter row 115-lb. thrusters, 20 reps 30 GHD sit-ups/ weighted sit ups 400-meter row 135-lb. thrusters, 10 reps 40 GHD sit-ups/weighted sit ups 400-meter row
“Annie” 10 min to establish a heavy 3 rep Front Squat Every 3 min for 5 sets 3 Front squats and 5 Back Squats with the same weight.
Strength/Skill – 1 RM Jerk Row 1000m 50 Back Squats 135/95 50 Pull-ups Time to beat – 9:21