Skill: a)Front Squat 5×3 b)Strict Press 5×3 WOD: 3 rounds for time: 2R/2L Turkish-Get-up + 15 American KB Swings *Same KB Weight Max time: 9:00 Durability: 2×8-12 GHD Roll out Shoulders with foam roller + lacrosse balls Tweet
“Klepto” 4 rounds for time of: 27 Box jumps, 24″ box 20 Burpees 11 Squat cleans, 145 pounds U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire […]
Skill: Kettlebell Snatch – Warm-up then: 1:00/1:00 x 4 of “no drop snatches” Wod: 5 rounds for time (16:00 time cap) 400m Run 10 Medball Clean 10 Chest to Bar Pullups Cool Down: Couch Stretch + 2×2:00 in the deep squat. Tweet
Skill: a) Deadlift 5×5 (15:00) b) Handstand Push-up Progressions (15:00) Test: Max number unbroken Double-unders (3 tries) Cool down: 2x 10-15 GHD Roll out back Details at GymnasticsWOD Tweet
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