Wenesday, 10-22-14
15 min to get your 2RM push Press
Complete as many rounds as possible in five minutes of:
3 Deadlifts, 275#(185#)
7 Push press, 115#(75#)
Strength/Skill – 5-3-3-1 Hang Power Clean, 5-3-3 are TnG
15 min to get your 2RM push Press
Complete as many rounds as possible in five minutes of:
3 Deadlifts, 275#(185#)
7 Push press, 115#(75#)
Strength/Skill – 5-3-3-1 Hang Power Clean, 5-3-3 are TnG
“The incredible efforts extended in the pursuit of ‘points’ suggests an indispensable tool for the forging of men.” – Coach Glassman Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. PARTNER WOD SATURDAY Strength/Skill – Front Squat The infamous “FRAN” 21-15-9 Thrusters 95/65 Pullups Cool Down (By Choice)- Tabata…
Regular hours today. Closed Sunday. 8 and 9 am classes Monday!! 30 Min Ascending Ladder 1 Clean 155/115 1 Pull Up 200m Run/Row 250m 2 Cleans 2 Pull Ups 200m Run…. Increasing cleans and pull ups by 1, run stays the same
Please bring in your own sweat towels. Bench Press 3×10 Chest Flys 3×12 *Light DB’s* 15 min AMRAP 60 D/U 3:1 30/25 Cal Row (20/15 AAB Cal) 5 Power Snatch 95/65 5 Hang Sq. Snatch 95/65 5 Sq. Snatch 95/65
Strength: Back Squats 8×4 @ 55-80% 1RM Weighted Pull Ups 7×3 For time: 12 Power Clean and Jerks 165/125 then 2 rds of… 15 T2B 15 C2B then.. 12 Power Clean and Jerks 165/125
Friday’ s gym hours are 8 and 9 am 4,5 and 6pm open gym. No 5 am classes next Tuesday and Thursday. Instead we will have a 6&7 am class. 9am class on Tuesday. Paleo challenge starts on the first, you must sign up. Strength: 5×3 work up to 85% of 1rm Deadlift Then……
Strength: Snatch Balance 5X3 @ 70-80% of Snatch. Practice speed under the bar. EMOM for 28 minutes: Minute 1: 5-8 Power Clean and Jerks 135/95 Minute 2: 5-10 C2B Pull Ups Minute 3: 30 Mountain Climbers Minute 4: 15 Pistols