Good morning!! Six and Seven o’clock a.m. classes are cancelled. Parking lot needs to be plowed. PLEASE BRING AN EXTRA PAIR OF SHOES DUE TO WEATHER. Warm -up – 5 rounds of: Overhead Walking Lunge (PVC) 15 Sit-ups 10 Push-ups 5 Pull-ups Burgener Strength: 6 x Power Clean-Squat Clean-Push Jerk W.O.D. “Tate” 5 rounds for…
WEDNESDAY EVENING CLASSES PLEASE BRING AN EXTRA PAIR OF SHOES DUE TO POSSIBLE INCLEMENT WEATHER. Skill – Handstands 9 x 20 secs 3 Rounds for time: 25- Medball Cleans #20/#14 15- Box Jumps 5- Deadlifts #275/#205
Weighted Pull-ups 3 x 3 W.O.D. “Paul” Five rounds for time of: * 50 Double unders * 35 Knees to elbows * 20 m Overhead walk, 185 / 135 lbs
Warm-up: One Official One CFK Burgener W.O.D. : Strength – Overhead Squat 3 x 3 Five rounds for time of: 7 Power Snatches, 135 / 95 lbs 14 Kettlebell Swings, 1.5 / 1 pood 21 Squats
WOD – Three rounds for time After warm up Squat Clean, 5-5-5 – Fifty percent of one rep max. For time: 95 /55 pound Squat clean, 21 reps 42 Back extensions 95/55 pound Squat clean, 15 reps 30 Back extensions 95/55 pound Squat clean, 9 reps 18 Back extensions Cool Down – K2E on Ropes…