Tuesday, 10-30-12

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Strength/Skill – Tall Snatch 3-3-3-3 WOD AMRAP 6: 5 Clean & Jerk (75% Body Weight) 5 KB Pushups 5 Front Squat (75% Body Weight) *Rest 30 Seconds KB PUSH-UP, Just watch the first 55 secs MAX EFFORT 2 Minutes: Power Snatch (60-65% Body Weight) *Rest 30 Seconds AMRAP 6: 2 Turkish Get-Up (1.5/1) 4 Floor […]

Monday, 10-29-12

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NO PM CLASSES NO PM CLASSES NO PM CLASSES NO PM CLASSES NO AM CLASSES TOMORROW NO AM CLASSES TOMORROW NO AM CLASSES TOMORROW Strength/Skill – Bench Press – find your 3 rep max On the Minute for 6 Minutes: *30 Double-Unders (If you don’t do D/U’s, read below) 5 Deadlifts – 185/275 On the […]

Saturday, 10-27-12

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Compliments of Javier Aponte!!! 100 D/U’s Assisted (3:1) 30 Burpees 15 Power Snatches 115/75 15 Front Squats 135/95 7 Muscle Ups – (Scaled 3 pull-ups/3 dips) 15 Hang Power Clean and Jerk 115/75 100 D/U’s One bar