Thursday, March 19, 2015

Monday 16, March 2015

Warm up:

3x
2 passes of each
Bear crawl
Duck walks
Frog jumps
Jog 100m

Stabilizer:

Hip to hip barbell rotation
50 to each side


Skill:

This entire week will be Turkish Get-ups

Strength:

Power cleans
3-3-3
then
Squat cleans
3-3-3

Metcon:

Bowen
3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box
Post time to comments.
HERO-Bowen_th.jpg
Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

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