Strength Squat 4×12 * * This should be a total gut check. If on the 3rd or 4th set you aren’t questioning your ability to get 12 reps on the 5th rep you are WAY too light. Please don’t miss this awesome opportunity. Then Barbara 5 rounds for time of: 10 Pull-ups 15 Push-ups 20…
DetailsIn 12 Minutes determine
Snatch 1 rep max
In 12 Minutes determine
Clean and Jerk 1 rep max
Then
Complete as many rounds as possible in 12 mins of:
7 Handstand Push-ups
7 Knees To Elbows
7 Burpees
Strength/Skill
Every Minute on the minute for 10 minutes
1 Power Snatch @ 65-75%
Then
12-9-6-3 reps, for time of:
Power Snatch, 95/65 lbs
Burpees
Then
4 x 1 minute handstand holds
Strength
Overhead Squat 8×1 at 75% 1RM
Then
21-15-9 reps, for time of:
Overhead Squat, 95/65 lbs
Wall Ball, 20/14 lbs
Buyout
Hollow and Arch body work
Strength/Skill
Every Minute on the minute for 10 minutes:
1 power clean and jerk @65-70%
Then:
5 rounds for time of:
10 Squat Cleans, 95/65 lbs
10 Push-ups
10 Box Jumps, 24/20 in
Buyout
100 situps
The Winter Ice Storm starts this Saturday the 6th. This week is written as a deload cycle for a weekend competition. If you aren’t signed up for the competition this week also builds to a snatch and clean and jerk max on Friday. Be prepared either way. Strength Front Squat 5×5 at 60% 1RM…
DetailsStrength Press 5 @ 75% 3 @ 85% 1 @ 95% Then: Dirty Thirty 30 Box Jumps, 24/20 in 30 Jumping Pull-ups 30 American Kettlebell Swings, 16/12 kg 30 Lunges 30 Knees To Elbows 30 Push Press, 45/33 lbs 30 Back Extensions 30 Wall Balls, 20/14 lbs 30 Burpees 30 Double Unders Buyout 2,000m Row Rx+…
DetailsStrength
Deadlift
5 @ 75%
3 @ 85%
1 2 95%
Then
21-15-9
Overhead Squats 95/65
Pullups
Buyout
Ring rows or ring to chest pull ups
4 x ME
Blake 4 rounds for time of: Overhead Walking Lunge With Plate, 45/25 lbs, 100 ft 30 Box Jumps, 24/20 in 20 Wall Balls, 20/14 lbs 10 Handstand Push Ups (this is a long wod. please partner or scale as necessary) U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to…
DetailsStrength
Bench Press
5 @ 75%
3 @ 85%
1 @ 95%
Then
15-12-9 reps, for time of:
Power Clean, 155/115 lbs
Burpee Box Jump, 24/20 in
Chest-to-bar Pull-up
Buyout
Every Minute on the Minute for 10 Minutes:
12 seconds ME of knees to elbows.
4 x 12 triceps extensions
