“Harper” 23 minutes AMRAP 9 chest to bar pull-ups 15 power cleans 135/95 21 squats 400 meter run with a 45-lb. plate Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire…
Boxing day WOD “Fight gone terribly wrong” 3 rounds for reps 1 minute per exercise, 1 minute rest between rounds Double unders Heavy bag kicks Burpee under the rope uppercuts Bear crawl shuttles 5 combo shadow boxing
Merry Christmas and Happy Holiday days! Now, go do 100 burpees for time
Rest Stretch 10 minutes
For time: 3 rounds: Run 1600m 50 pull-ups
Strength Snatch 1RM, 3 attempts only, weight can only go up, 2 minutes per lifts METCON 10 minutes AMRAP 100 walking lunges with 45lbs plate overhead 30 GHD sit ups Barbell club Snatch 1RM, 3 attempts, weight can only go up, 2 minutes per lifts Clean and jerk 1RM, 3 attempts, weight can only go…
Barbell club Clean and jerk 1-1-1-1-1-1 Snatch 1-1-1-1-1-1 METCON “DIANE” For time: 21-15-9 Deadlift 225/155 Handstand push up Or “UBER DIANE” For time: 21-15-9 Deadlift 275/185 Deficit handstand push up 6 inches
Strength 10 minutes to find 1RM shoulder press METCON 3 minutes AMRAP 5 pull ups 10 burpees 1 minutes rest 4 minutes AMRAP 5 hang power cleans 95/65 10 thrusters 95/65 2 minutes rest 7 minutes AMRAP 5 pull ups 10 burpees 5 hang power cleans 95/65 10 thrusters 95/65
No class Take time to mobilize, stretch and have fun. Back at it Sunday at 1000 and 1100
Barbell club w5d3 Hang squat clean 5-5-3-3-3-1-1-1-1 No dip jerk 3-3-3-3-3 (Same weight) Clean high pull 3-3-3-3-3 Mandatory mobility and stretch 10min
