Tuesday, 2/1/2011
W.O.D.
5 RFT
Shuttle Run -Sprint 30′ x 4 lengths
95/65lb 75/55lb Sumo Deadlift High Pull x 9
55/35lb 40/25lb KBS x15
Squats x21
The intro is a little cheesey “OK boys and girls”, but the student does a great demo!!!
Similar Posts
Tuesday, 6-25-19
Byadmin
Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. Teams of 3, AMRAP 30: 7/5 AAB Cal ( 10/7 Cal Row) 10 Medball Squat Jumps 20/14 5 Power Clean and Jerks 1st 6 Rounds – 95/65 2nd 6…
Wednesday, 1-25-12
Byadmin
Strength/Skill – Clean & Jerk “Grace” For time: 30 Clean & Jerks 135/95 Rest 2 mins. Tabata Squats
Friday, 6-22-18
Byadmin
Warm up: 2rds at easy pace 10 BB Behind the neck Snatch Grip Push Press 10 BB OHS 10 BB Muscle Snatch E2MOM for 12 min 1 Hip Snatch + 1 Above Knee Hang snatch + 1 Snatch + 1 OHS yes squat and build to a heavy complex 18min AMRAP 15 Thrusters 95/65 5…
Thursday 6-11-15
Byadmin
Sunday Funday Partner WOD. Don’t forget to sign up. 16 Minute AMRAP: 500 meter row 20 Pull Ups 40 Back Squat (135/95) 20 Pull Ups 30 Front Squats (115/75) 20 Pull Ups 10 Overhead Squats (95/65) 20 Pull Ups Snatch 60%x2, 70%x2, 80%x2, heavy single
Monday, 11-5-18
Byadmin
Back Squat 4×8 55% Every 4 min complete (3min on/1min rest) for 16 min: 60 D/U 2:1 16 Box Step Overs 24″/20″ 40/25 ..in remaining time burpee over DB’s *score is burpees*
Thursday, 10-3-19
Byadmin
10 Min EMOM 1 OHS 70-75% of 1RM Every 90 sec for 6 sets 1 OHS 80-100% “Squatting Isabel” For time: 30 Squat Snatches 135/95