11/26/2014
“Coe” 10 Rounds 10 Thruster 95/65 10 Ring push-up
“Coe” 10 Rounds 10 Thruster 95/65 10 Ring push-up
Strength 1a) 3×20 weighted sit ups 1b) 3×20 unweighted sit ups *Immediately go into unweighted sit ups, rest as needed between unweighted and weighted.* Conditioning 21-15-9 Strict Handstand Push up Power Snatch 115/75
Strength Clean and Jerk 1-1-1-1-1-1 Conditioning 8 Minute AMRAP 6 Front Squats @ bodyweight 12 Pull ups .. then ME burpee over the bar in 2 minutes
Freaky Friday
Strength 2 Back Squats EMOM x 12 minutes @ 77% of 1RM Conditioning 8 minute AMRAP 8 KB Snatch 53/35 12 Air Squats
Strength 2 Back Squats EMOM x 12 minutes @ 77% of 1RM Conditioning 8 minute AMRAP 8 KB Snatch 53/35 16 Air Squats
“Fight Gone Bad” 3 Rounds, rotating each minute Wall Ball 20/14 Sumo Deadlift High-pull 75/55 Box Jump 20″ Push Press 75/55 Calorie Row Rest *Score is total reps*
Strength Push Press 3 Rep max Conditioning 9-7-5 Front Squat 225/155 Bar Muscle up
Strength 1RM Snatch Conditioning 10 minute AMRAP 10 Deadlift 205/135 10 Box Jump 24/20 10 Burpee
Freaky Friday
Strength Find 3RM Deadlift Conditioning 12 minute AMRAP 6 Ground to Overhead 135/95 2 Rope Climb 12 Burpee
“Annie” 50-40-30-20-10 Double Under Sit up