Thursday, 6-26-14
Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes.
For Load:
Hang clean below knee 2-2-2-2-2
Back squat 3-3-3
Clean pull 3-3-3
Grace
30 Clean & Jerks 135/95
Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes.
For Load:
Hang clean below knee 2-2-2-2-2
Back squat 3-3-3
Clean pull 3-3-3
Grace
30 Clean & Jerks 135/95
Warm up: 2RDs at easy pace 5 burpee 2 Wall Climbs 100m Run 12 min to complete: 5x 8 Bench Press 25 min EMOM Min 1 – 6 DB Box Step Ups 50/35 Min 2 – 15 Wall Ball 20/14 Min 3 – 12 Dips Min 4 – 3 Inverted Burpee Min 5 – Rest
1 Round 50 Back Squat – 93/135 30 Shoulder to Overhead – 93/135 50 Front Squat – 63/95 30 Shoulder to Overhead – 63/95 50 Overhead Squat – 45/75 30 Shoulder to Overhead – 45/75 *Girls doing this WoD Rx’d will set up 5′s on the inside, then 10′s, then 15′s on the outside. Men…
Snatch: 1-1-1-1-1 7 min AMRAP 7 Power snatches at 50-60% 1RM snatch 7 Chest-to-bar pull-ups
NO 5AM CLASSES THIS WEEK!! Strength: E2MOM X 10 (5 sets) 5 Back Squats @ 72.5% of 1RM Make sure you are warm before going into your working sets. Drive up out of the hole as fast as possible. Technique and speed is your focus. 3RFT 30 Wall Balls 20/14 20 Dips 10 Power Cleans…
Buckley’s this Saturday night at 7. Let me know if you will be joining us for dinner! Strength: Front Squat: 3 reps @ 50% 1RM 3 reps @ 60% 2 reps @ 70% 2 reps @ 80% 1 rep @ 85% 1 rep @ 90% 1 rep @ 95+ % 3 rounds for time: 50…
Strength/Skill – Weighted Push-up 5-5-5-5 21, 18, 15, 12, 9, 6 Power Cleans 115/85 Front Squat 115/85 Box Jump 24/20