Strength / Skillwork
Warm-up needs to be in 10 min. or less today to give 20 minutes for Deadlift and 25 minutes for WOD.
Deadlift (8-8 / 3-3-3-3 / 3-3)
BB – 50% / 65-75-85-90% / 65-65%
WOD
Tommy V (Time)
21 Thrusters, 115#
12 Rope Climbs, 15′
15 Thrusters, 115#
9 Rope Climbs, 15′
9 Thrusters, 115#
6 Rope Climbs, 15′
12 Rope Climbs, 15′
15 Thrusters, 115#
9 Rope Climbs, 15′
9 Thrusters, 115#
6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here
Time Cap at 25:00
Women = 75#
Women = 75#
Elements
Elements will not do Strength/Skillwork today. It’s 2 WODs instead.
Metcon 1 (Time)
3 Rounds for time of:
500m Row
20 KB Deadlifts 55/35 [70/55] Rx+ – [ ]
500m Row
20 KB Deadlifts 55/35 [70/55] Rx+ – [ ]
Rest 5-10 minutes before doing next Elements WOD
Metcon 2 (AMRAP – Rounds and Reps)
20:00 AMRAP
20 Air Squats
10 Ring Rows
20 Leg Lifts or Hanging Knee Raises
10 Box Dips
:30 L-Sit between two 20-24″ boxes. Just keep feet off floor and in front of you.
20 Air Squats
10 Ring Rows
20 Leg Lifts or Hanging Knee Raises
10 Box Dips
:30 L-Sit between two 20-24″ boxes. Just keep feet off floor and in front of you.
L-Sit counts as 1 rep.
