Tuesday, 6-21-16
Strength: Snatch Grip Deadlift
5X3 @ 110% of Snatch
4RFT
30 KBS 24/16kg
12 Pistols
12 Dips
Rest 1:1
Strength: Snatch Grip Deadlift
5X3 @ 110% of Snatch
4RFT
30 KBS 24/16kg
12 Pistols
12 Dips
Rest 1:1
WOD: For Reps- 0:00-3:00 2rds Cindy(5 Pull Up 10 Push Up 15 Squats) 3:00-4:00 Power Snatch 135/95 4:00-7:00 2rds Cindy 7:00-9:00 Power Snatch 9:00-12:00 2rds Cindy 12:00-15:00 Power Snatch Strength: 3×10 Strict t2b 3×10 HR push up 3×10 GHD sit up *Scale as needed*
Reminders: No open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. Strength/Skill: 7 X 5 Back squats 3 RFT 25 wall Balls 20/14 25 KBS 70/53
No 5am class tomorrow. We will be closed Sunday. 20 RFT 2 Ring M/U (7 Pull Up or 10 RR) 4 HSPU 2:1 6 Deadlifts 155/105 *26 min Cap* Skill Work – Muscle Ups, HSPU/Walk Things that could be coming up in the next few Open Wods.
Wod and wine Friday 5 and 6pm classes. Bring a friend. Sign up for Murph. Friday will be your last day to order from fancloth. www.fancloth.com/c/474809 15 min to complete – Bench Press 4×8 DB Flys 4×10 4 RFT 25/18 Cal Row 15 DB Box Step Overs 50/35, 20″/18″ 3 Rope Climb 3:1…
Strength: 6X3 Weighted Pull Ups Scale: Strict, Negatives In teams of 2 perform 12 Rds of: 7 Hang Squat Cleans 135/95 – 12 Box Jumps (24/20) 12/10 Calorie Row Break it up anyway you want.
Reminder: No 5AM classes this week. Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on. Strength: 15 min EMOM first 5 min 3 strict press second 5 min 3 push press third 5 min 2 split jerks *start light and build…