Thursday, 3-5-15
Open gym today at 4PM. Remainder of classes cancelled this afternoon.
Strength:
Snatch Balance- 50%x3, 60%x5
Snatch – 70%x1, 75%x1, 80%x1x3
Snatch Pull – 100%x2x3
7RFT
2 Rope Climbs
4 Wall Climbs
6 Med Ball Cleans
50 D?U’s
Open gym today at 4PM. Remainder of classes cancelled this afternoon.
Strength:
Snatch Balance- 50%x3, 60%x5
Snatch – 70%x1, 75%x1, 80%x1x3
Snatch Pull – 100%x2x3
7RFT
2 Rope Climbs
4 Wall Climbs
6 Med Ball Cleans
50 D?U’s
Tribal Games Friday night. No 6PM class. Strength/Skill: 5 sets Increasing weight 3 Clean High Pulls + 2 Hang Power Cleans + 1 Power Clean Complete 3 rounds for time of: 20 squat cleans, 95(65)# 30 push-ups Run 400 meters
0:00 – 12:00 Ladder AMRAP 2 OHS 115/85 1 BMU 4 OHS 2 BMU 6 OHS 3 BMU….(8/4, 10/5, 12/6..) 12:00 – 17:00 Rest 17:00 – 27:00 AMRAP 2 Hang Power Clean 115/85 2 Thruster 115/85 4 Bar Facing Burpee
Strength/Skill – Close Grip Bench Press 5 x 3 5 R.F.T. 7 Deadlifts 275/185 30 Squats 7 Strict H.S.P.U.’s
WOD 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 95/65 Russian Swing 70/53 Push Press 95/65
Complete as many reps as possible in 3 minutes of: 10 OHS 135/95 20 KBS 70/53 25 Toes to bar 30 Box jumps, 24″ box 25 KB Sumo-deadlift high-pull 70/53 20 Burpees 10 Shoulder to overhead135/95 *rest 2 min * Complete as many reps as possible in 6 minutes of: 10 OHS 135/95 20 KBS…
No 10AM class this Saturday. OLY Class from 10-1. There is still time to register! New: Monday 10AM Class and Tuesday 9AM class. Strength/ Skill: Front Squats: 5@65%, 3@75%, 3@85% of 1RM Every 2 min for 10 min: 5 Front squats @75% of 1RM 12min AMRAP 3,6,9,12…. rep scheme KB Swings Box Jumps 24/20 Thrusters