Category: Uncategorized

A. Deadlift Block Week 8

3 X 3 @ 95% of 3RM

go every 2-3 minutes

B. AMRAP 9

12 power snatch 75/55

6 lateral burpees over the bar

C. couch stretch 2 minutes per side

6am

A. Split jerk, work to a heavy single

B. Mincemeat

AMRAP 8

10 wall balls

10 push jerks (85/115)

C. kitchen sink mobility

Hieu

A. Warm-up

B. Go Fish

with a partner, alternating rounds:

8 alternating rounds:

15/12 calorie bike

complete all 8 rounds, rest 2 minutes,

then:

8 alternating rounds:

15/12 calorie row

*for total time.

Rest as needed during rounds, but rest counts towards your total time

Brian

A. Warm-up movements, work above workout weight on barbell

B. Wood

5 Rounds

400m run

10 burpee box jumps

10 SDLHP (65/95)

10 thrusters

-rest 1 min between rounds-

Alexa and JRoss

A. 3 rounds for quality

15 pistols

12 GHD

10 HSPU (kipping, strict, deficit)

B. Big Easy

AMRAP 10

25 double unders

15 russian KBS (70/50)

10 pullups

C. overhead band distraction

Brady

A. Deadlift Block Week 7 at 93% of 3RM

4 x 3, go every 2-3 min

B. Grace

30 Clean & Jerks (135/95)

For Time

C. lacrosse ball to low back

Utilitarians

A. Warm-up

B. “Badger”

3 rounds for time:

30 squat cleans (95/65)

30 pull-ups

800m run

* In honor of U.S. Navy Chief Petty Officer Mark Carter, 27, of Fallbrook, California, who was killed during combat operations in Iraq on Dec. 11, 2007.He is survived by his father, Tom; mother, Cindy; three brothers and four sisters.