“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.
WOD: Burgener Warm Up Snatch Practice Finishing with… 3 rounds for time of: 15 Box Jumps 15 Toes to bar Post time to comments
WOD: Back Squat 5-5-5 (30X1 tempo) Then 21-15-9 KB swings 24/16kg Burpees Post time to Comments.
Begin with: TGUP – find your 1RM. You should be able to do this weight with both left and right hands. Then practice: Hold and accumulate Handstand against the wall for 2 min Hold and accumulate L-Sit for 2 min Hold and accumulate Hollow Body for 2 min
“Tabata This” Tabata Row (cal) Rest 1 minute Tabata Squat Rest 1 minute Tabata Pullups Rest 1 minute Tabata Pushups Rest 1 minute Tabata Situp The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the…
