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112614 PR Wednesday

1. Deadlift 3x10 @50% Touch and Go Bar Speed on Drive 2. “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push…

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112514

1. Back Squat 5 reps @ 75% Kipping pull-ups 10.10.10, rest 3 minutes 3 reps @ 85% Kipping pull-ups, 10.10.10, rest 3 minutes 1+ reps @ 95% Kipping pull-ups 10.10.102. AMRAP6 (For Reps) 9 Air Squats 6 Push Press (85/55)…

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112414

1a. Fish Game x2 1b. 20 Reverse Lunges x2 1c. 10 Push Ups x22. 4RFT 250m Row 10 Bench Press @65% 5 Pistols Each Leg3. Gymnastic Skills: 10min Handstand Practice Balancing Without Wall/Assistance

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112314

Teams of 2 One person working at a time. Complete For Time ... 30 Clean and Jerks (135/95) 60 KB Swings (1.5/1) 90 Wall Balls (20/15) 120 Double Unders 1mile Run

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112214

Complete For Time ... 250m Row 25 KB Goblet Squats (1.5/1 Pood) 500m Row 50 KB Swings 750m Row 75 Double Unders 500m Row 50 KB Swings 250m Row 25 KB Goblet Squats

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112114

1. Push Press 5 reps @ 75% 1.1.1 strict muscle-ups, rest 1:00 3 reps @ 85% 1.1.1 strict muscle-ups, rest 1:00 1+ reps @ 95% 1.1.1 strict muscle-ups2. 6RFT 6 Push Press @75% 200m Run

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112014

1. 5 Sets to work up to something heavy of ... 1a. 3 Power Snatch, 1:30 Rest 1b. 3 Thrusters @same weight, 1:30 Rest 2. AMRAP3 3 Power Snatch @80% of above weight 3 Push Ups 2min Rest AMRAP3 3…

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