Saturday!!!
a) Cash in 100 DU
3 Rounds
3 Clean and Jerk
6 HSPU
9 Pullup
12 Deadlift
Cash out 800m Run
b) 21-15-9
Thruster
Burpee over Bar
Archive for the ‘Uncategorized’ Category
a) 2 x 8 Strict Press
b) 2 x 8 Push Press
c) 3 x 12 Upright Row
d) 7 Minute AMRAP
5 Box Jumps
10 Pullups
15 Kettlebell Swings
a) Diane
21-15-9
Deadlift
HSPU
b) Max Ring Dips
c) 5 Minutes Max Pullups
a) Establish 1RM Snatch (squat snatch if possible)
b) 10 Minute AMRAP
5 Squat Snatch @50%
10 Burpees
“Born to Run”
Coach Al is seeing Bruce Springsteen tonight so it will be good to do something relevant.
a) 5 Rounds for time:
400m Run
20 Wall Balls
b) Lever regressions and progressions
1 RM
Squat
Clean
Deadlift
“Jackie”
1000m Row
50 barbell Thrusters
30 Pullups
Kelly
Five rounds of:
- Run 400 meters
- 30 Box jump, 24 inch box
- 30 Wall ball shots, 20 pound ball
a) Power Snatch 5 x1
b) Snatch Balance
c) Jeremy
21-15-9
OHS
Burpee
a) 3 Rounds
5 Squat Clean 60/30
10 Jerks 60/30
15 Deadlift
b) 3 Rounds
5 HSPU
10 Ring Dip
15 Pullup
c) For time
50 Burpees
