WOD: “3RM Monday” -Mon 9.30.13
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
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: Â Snatch Part I: Â 10 minutes to snatch As Much Weight As Possible and EMOM: Â Firebreather: Â 2 Ring Muscle Ups EMOM: Â 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: Â 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