Monthly Archives: May 2010

Friewalds Fire Team Challenge

Deadlift: 3-3-3-3-3

Then:

Overhead Squat: 3-3-3-3-3

Then;

Push Press: 5-3-2-1-1-1

Then;

1000m Row

400m Run

Double Under Practice

Then;

“Cindy”

AMRAP 20 Min:

Continuing the Snatch Progressions…

Snatch: 1-1-1-1-1

Then;

AMRAP 10 min:

15 Power Snatches

30 Situps

Rest Day!

Working with a partner  complete 2 rounds for time of the following exercises:

Score total number of reps per exercise as a team

Snatch Technique Day.

Then;

2-Person Teams:

4 Rounds for time:

500m Row (full recovery after each row)

Front Squat:  5-5-5-5-5

Then;

AMRAP 12 min:

10 KB Swings (53/25#)

15 Goblet Squats (Same weights)

200m Run

Deadlift 5-5-5-5-5

6 rds. for time

10 Push Press

20  Box Jumps

21,18,15,12,9,6,3

Power Cleans

Pullups

Burpees

What a great turnout for our soft opening.  We just want to thank everyone who made it out on such a beautiful Saturday.  We had a team workout the Reds against the Blues:

Drop on by for a 10am workout Saturday May 14.  our doors will be open from 10-2.

We will have refreshments post workout.