Saturday, 10-29-11
Partner WOD –
250 D/U’s
200 Push Presses 75/45
150 Sledge Hammer Swings
100 Pull-ups
50 Tire Flips (as a team)
One partner runs 400m while the other works. Proper attire if cold.
Partner WOD –
250 D/U’s
200 Push Presses 75/45
150 Sledge Hammer Swings
100 Pull-ups
50 Tire Flips (as a team)
One partner runs 400m while the other works. Proper attire if cold.
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 Burpee Weighted Sit-up 45/25 *Begin each round w/100m run* Snatch 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM
Strength/Skill – Floor Press 4×5 3 R.F.T. 5 – Hang Squat Clean Thrusters 135/95 15 – Deadlifts – 135/95 25- Lateral Bar Hops ONE BAR ONE WEIGHT
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date! Murph 5-26 With a partner complete: 37 Min AMRAP- 200 Cal Row 150 Walking…
10 min to complete 4×10 bent over BB row 4×12 Single Leg RDL (6 each leg, heavy if form is perfect) 4×12 Supine ring row 18 min AMRAP 7 Power Cleans 135/95 7 Lat burpee over bar 200m Run
Warm up 3Rds 15 Reverse Hypers 10 BB Good Morings 10 BB Deadlifts 10 Squats 15 min to complete 7×5 Deadlift not a max set of 5 5 RFT 20 Deadlift 115/85 15 OHS 115/85 10 Thruster 115/85 *18 min Cap*
Christmas Eve Hours: 6,7 & 8AM. No PM classes. Closed Christmas Day. Strength: 12 Min EMOM 2 Deadlifts @70-80% WOD: Row 500m/Run 400m 40 Box Jumps 24″/20″ 10 OHS 75/55 Row 400m/Run 300m 30 Box Jump 20 OHS Row 300m/Run 200m 20 Box Jump 30 OHS Row 200m/Run 100m 10 Box Jump 40 OHS