Month: September 2013

3RM:  Back Squat  5-5-3-3-3 WOD: Descending Ladder  10-9-8-7-6-5-4-3-2-1 SDHP (135/95) HRPU Wall Balls (20/14) Plate Burpess (jump on 45# plate) 30 minute cap Ben- 10:00

http://youtu.be/Bc-0lFV1KWQ 5 Rounds for Time 5 Squat Cleans (185/115) 10 Pull Ups 15 KB Swings (70/50) 30 min cap    

You have to come to class to see how this is a throwback bootcamp Rope Slam Hip Band Walk Farmer’s Walk TRX Row Curl to

http://youtu.be/be97kgQ1Aw8 http://youtu.be/1VcHo0Yr1YA Skill:  Snatch Part I:  10 minutes to snatch As Much Weight As Possible and EMOM:  Firebreather:  2 Ring Muscle Ups EMOM:  RX: 1

Skill: Deadlift  15 Deadlifts (225/155) FB(225/155) 30 Full Crunches 10 Deadlifts (245/175) FB(275/185) 30 Weighted Crunches (45/25) 5 Deadlifts (265/195) FB (315/215) 30 Burpee Squat

Skill: Push Jerk/Dumbbell Snatch    30 Minutes of: 20 Push Presses (105/75) 200 Meter Run  20 Alt Dumbbell Snatches (20 altogether. 10 each arm.  alternate

4RFT  5 Cleans (95/65) FB: (155/115) 10 Stationary Front Rack Lunges  5 Cleans  10 Pull Ups  5 Cleans  10 Pull Ups  5 Cleans  10 Front

Deck Of Cards Exercises: Hearts: Goblet Squat (50/30) Diamonds: Burpees Spades: Ground to Overhead (45/25) Clubs: Weighted Jump Rope x 2 Joker:  400 Meter Run

http://youtu.be/be97kgQ1Aw8 http://youtu.be/1VcHo0Yr1YA Skill:  Snatch Part 1:  10 minutes to snatch As Much Weight As Possible   3 minute rest   Part 1:  11 Min AMRAP

25 KB Swings (70/50) 200 Meter Run 20 KB Swings 200 Meter Run 15 Mountain Climber Push Ups 200 Meter Run 10 Mountain Climber Push