Saturday, 10-1-11

Strength: 12 Min EMOM 3 OHS @ 60% 1 RM Tabata :20on / :10off x 8 KBS Air Squat Pull Up Sit Up  

  7 Min EMOM 1 Snatch Balance + 2 OHS start @ 60% 1rm and build rest 3 min 12 min EMOM – Not TnG. Min 1 & 2: 2 Sq. Snatches 70% 1RM Min 3 & 4: 2 Sq. Sntaches 75% Min 5 & 6: 1 Sq Snatch 80% Min 7 & 8: 1…

“Fight Gone Bad!” TAG TEAM!! (A PARTNER WOD) Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you and your partner move from each of five stations after two minutes. One works while…

Strength/Skill – Power Clean Power Jerk 65%x3x5 and 70%x2x4 7 min A.M.R.A.P. 5 – 2 FER Wall Balls 3 – C2B Pull- ups 1 – Deadlift 225/185 Rest Time 7 min A.M.R.A.P. 20 – D/U’S 6 – Presses 95/65 2 – S.D.H.P.’s 95/65

REMINDER: NO PM CLASSES TODAY. Strength/Skill – Double Unders Practice. If you don’t have ’em find ’em. If you have ’em, find your new unbroken record. 100 is your goal. Clock starts @ :15 mins past the hour. WOD starts @ :30 mins past the hour. 3 rounds for total reps of: 1 min ME…

Tony’s Sushi 6PM.   Sally With Leg raises   Filthy 50 For time: 50 Box jump 24″/20″ 50 Jumping pull-ups 50 KBS 53/35 50 Walking Lunges 50 Knees to elbows 50 Push press 45/35 50 Back extensions 50 Wall balls 20/14 50 Burpees 50 D/U *30 min CAP*