November 26, 2013

Power Clean 5-3-2-1-1   2-4-6-8 Power cleans Push press

“Badger“ Complete three rounds for time of: 95 pound Squat clean 30 reps 30 Pull-ups Run 800 meters

Skill: thrusters 3×10 thrusters Time latter EMOM Burpees

Annie on steroids 50-40-30-20-10 double unders sit ups + 200m sprint

10 AMRAP 7 hang cleans 7 push ups 7 bx  jumps

skill: pullups 4 min AMRAP 400m sprint max out front squats (95/65)

Over head squats 5-5-5-5   5-10-15-10-5 OH sqts kb swings toe to bars

“J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who... Read More

5-3-2-1-1 12 min AMRAP 5 Push press 10 push press 15 double unders

20-10-10-20 burpee broad jumps box jumps 100m sprint