Strength/Skill – A1.) Back Squat – 3 X 10 @ 65%
A2.) 3 X 10 Strict Toes to Bar
A3.) 3 X 10 Ring Rows
WOD
10 min AMRAP
Ascending Ladder
1 Shoulder to Overhead
1 KB Swings
1 Box Jumps
2 Shoulder to Overhead
2 KB Swings
2 Box Jumps, etc.
Rest 30 seconds
5 min AMRAP
5 Squat Cleans
5 Burpees over the Bar
Rx+ – 155/105, 2/1.5, 24/20
Rx – 135/95, 1.5/1, 24/20
Advanced – 115/80, 1.5/1, 24/20
Beginner – 95/65, 1/1, 20/20
Strength- Power Clean 70% x 3 x 5 Push Jerk 60% (of split jerk) x 3 x 5 WOD- In 9 minutes, the athlete will complete as many reps as possible beginning with: 225/155 lbs Deadlifts, 12 reps Bar Facing Burpees, 12 reps 225/155 lbs Deadlifts, 10 reps Bar Facing Burpees, 10 reps 225/155 lbs…
Warm up: 3rd at easy pace 10 Banded Pull aparts 10 Banded Tricep Pull Downs 10 Banded Strict Presses :45 sec Wall Squat Hold With a 29min running clock coplete- 0:00-7:00 AMRAP 16 DB Snatch 50/35 14 SA DB OHS (7 each arm) 7:00-13:00 rest 13:00-29:00 AMRAP 30 Power Cleans 135/95 20 Burpees over bar…
NO 5 OR 6 PM CLASSES – FRIDAY, JANUARY 20 2012 Strength/Skill – Thruster 5 RFT 6 Thrusters 115/85 12 Pull-ups 30 D/U’s
NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY
Amanda and Katie rocketing out of the Squat Clean!!!! Annie blasting her Squat Cleans!!!!! Team W.O.D.-With partner, perform the following 100 – KB Swings 100 – Pull-ups 100 – Thrusters 45/30 (bar) 100 – K2E One partner performs ten burpees, while the other completes above tasks.
For Time: 1000m Row 40 Wall ball 20/14 40 Burpee 750m Row 30 Wall ball 30 Burpee 500m Row 20 Wall ball 20 Burpee