Saturday, 2-23-12
One round of Cindy (5 pull-ups, 10 Push ups, 15 Air Squats)
2 Cleans (Squat) 135/95
One round of Cindy
4 Cleans
One round of Cindy
6 Cleans
One round of Cindy
8 Cleans
One round of Cindy
10 Cleans
One round of Cindy (5 pull-ups, 10 Push ups, 15 Air Squats)
2 Cleans (Squat) 135/95
One round of Cindy
4 Cleans
One round of Cindy
6 Cleans
One round of Cindy
8 Cleans
One round of Cindy
10 Cleans
Next Friday the 22nd, join us as we celebrate Britt and Jon’s upcoming wedding @ Brewology!!! Next Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! Strength: Bench 5×6 same weight across…
Saturday @11AM: Going away breakfast for Coach Nate and Jenn. Strength: Back Squat 8@60% 6@70% 6@80% 4@85% 4@87.5% 10@50% *Not a typo* 6RFT: 12 Thruster 75/55 10 Front Rack Lunge 75/55 8 Power Snatch 75/55 *15 min time Cap
Reminders: 3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. 20min EMOM EVEN: 2 Hang Power Snatches + 2 High Hang Snatches ODD: 10 box jumps 30/24 10 min AMRAP 8 C2B Pull Ups 8 Burpees to Target
Open WOD 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 50-lb. dumbbells
Snatch, from the mid hang 65%x2, 75%x2, 80%x3 3-6-9-12-15-18-21 Wall Ball 20/14 Pull Up Each Round begins with 200m Run *20 min Cap*
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