Wednesday, 4-16-14
Strength/Skill – Thruster. Find your 3RM in 5 attempts.
A.M.R.A.P. 25 Minutes
10 Dumbbell Ground to Overhead – 35′s/55′s
15 Box Jumps – 24/30
20 Wallball – 14/20 at 10 ft
*You must get at least 7 Rounds to Rx*
Strength/Skill – Thruster. Find your 3RM in 5 attempts.
A.M.R.A.P. 25 Minutes
10 Dumbbell Ground to Overhead – 35′s/55′s
15 Box Jumps – 24/30
20 Wallball – 14/20 at 10 ft
*You must get at least 7 Rounds to Rx*
Strength/Skill – Snatch High Pulls 10×2 8-7-6-5-4-3-2-1 Snatch (135/95#) In between each set of snatches, complete 5 wall balls (20/14#)
W.O.D. 21-15-9 Turkish get-ups 53/35 Squat cleans 135/95 Pull-ups
Handstand Practice ‘THE LEGEND’ WOD Chris Kyle Nationwide Friday May 1, 2015 233 Reps Total 4x Pistols (single leg squats) 25 Kettlebell Swings (54#M, 35#F) 50 x Pushups (Chest to Floor) 75 x Pullups 50 x Pushups 25 x Kettlebell Swings 4 x Pistols Christopher “Chris” Kyle (April 8, 1974…
Happy Birthday coach Marcus!!! Thanks again to all who donated to 31 Heroes. We raised $842.00!! Bent Over Row 4×8 @ 40-50% 1 RM Clean (Hands should be facing away from body, Squeeze with your shoulders back while pulling to middle of sternum and belly button) For time: 10-20-30-40-50 DB Snatch 50/35…
We are closed Christmas Day! 12 Days of Christmas 1- Sq. Clean 185/125 2- Bar facing Burpee 3- Deadlift 185/125 4- DB Power Clean 45/30 5- DB Push Press 45/30 6- Alt. DB Snatch 45/30 7- Pull Up 8- Alt. Pistols 9- Walking Lunge 10- HR Push Up 11- Bar Hops 12- Burpee Wall Ball…
15 min to complete: 3×12 Bent Over Row 3×10 Hammer Curls 3×10 DB Single Arm Row (bench) 3x 21’s 6RFT 10 Deadlifts 225/185 20 Box Jump Overs 24/20 30 D/U’s 3:1