8.17.12 WOD
Strength: Shoulder Press 3-3-3 WOD: 21-15-9 reps: Push Press (95/65) KB Swing (24kg/16kg) Box Jump (24″/20″)
Strength: Shoulder Press 3-3-3 WOD: 21-15-9 reps: Push Press (95/65) KB Swing (24kg/16kg) Box Jump (24″/20″)
WOD 200m Run Then 3 Rounds of 10 Push-ups (Hand-Release) 10 Sit-ups 10 Pistols (5 each side) 400m Run Then 3 Rounds of 10 Push-ups (Hand-Release) 10 Sit-ups 10 Pistols (5 each side) 200m Run
Skills: Medicine Ball Cleans WOD: 3 rounds for time of: 15 Med Ball Cleans 40ft Walking Lunges 15 Burpees 40ft Walking Lunges Post time to comments
Skill: OverHead Squats 3-3-3-3-3 21-15-9 reps of: Overhead Squats 135 lbs Pull-ups
Open floor: Work on the skills that require the most attention for YOU, or just hit that workout you missed last week. This class will be dedicated to practice a skill/movement we use in our daily workouts that is currently the weakest link. For example, you may want to spend this time to do some extra…
“The Dirty 30” For Time: 30 Box jumps 24″/20″ 30 Jumping Pull-Ups 30 Kettlebell swings 1 pood 30 Walking Lunges 30 Knees to Elbows 30 Push Presses 45 pounds 30 Back Extensions 30 Wall ball Shots 20/14, 10′ 30 Burpees 30 Double Unders Post Time and Rx to comments.
Begin with: Practice HSPU Practice Rope Climbs Then For Time; 2k Row Brooklyn Nets Forward Kris Humphries stop by the box yesterday for a photo shoot with Men’s Health magazine and NBAtv.
Skill: Power cleans Then, “Annie” 50-40-30-20 and 10 rep rounds of: for time; Double-unders, Sit-ups Post time to comments
Thruster 3-3-3-3-3 Then: Three rounds for time: Run 400 meters, Rest 2 minutes.