Thursday, 5/26/11

Partner 1 rows for 1:00 while partner 2 accumulates reps, then switch. After both partners have done the first exercise, move on to the next. 1:00 on rower 1:00 of D.U.’s 1:00 on rower 1:00 of burpees 1:00 on rower 1:00 of KBS (53/35#) 1:00 on rower 1:00 on OH lunges w/KB

Katie Burp-eeeeeeing!!! Finishing up yesterday’s 400 rep. partner WOD. We missed some of you. Maybe we will do it again!!! Strength/Skill – Snatch 3 R.F.T. 5 Clusters 95/65 – One Power Clean, Two Overheads (P.P. or P.J.), Two Front Squats. 10 Wall Climbs 100m Run w/ Plate 45/25

Skill: Turkish get-ups W.O.D. 21-18-15-12-9 rep rounds of: 115 pound Power snatch Wallball shots, 20 pound ball Knees to elbows Cool Down: Tabata pistol holds alternating legs

Yoga Sunday the 7th with coach Marcus @11 am. $15.00 per person. Don’t forget to bring your yoga mat. Anyone welcome!   2 RDs 10 Gobet Squats 10 Walking Lunges 30′ Duck Walk Back Squats 3×10 @ 65% With a partner 4 RFT 6 Rope Climbs 10 Bear Complexes 135/95 50 Walking Lunge each *28…

Strength: EMOM for 9 min 3 position Clean: Floor, below knee, above knee between 65 and 75% of 1RM E2MOM for 10 min 5 Back Squats @ 75% Drive out of the hole as fast as possible. 15 min AMRAP 10 Strict Presses 20 Ring Rows 30 Reverse Lunges

NO AM CLASSES! Strength/Skill: Bench Press 5@50%, 4@60%, 3@70%, 2@80, 1@90% For time: 100 Double unders – then – 5 Rounds of: 10 deadlifts 185/135 10 front squats 185/135 10 Ring Dips – then – 100 Double unders