Wednesday, 11-28-12
Strength/Skill – Power Clean Power Jerk 65%x3x5 and 70%x2x4
7 min A.M.R.A.P.
5 – 2 FER Wall Balls
3 – C2B Pull- ups
1 – Deadlift 225/185
Rest Time
7 min A.M.R.A.P.
20 – D/U’S
6 – Presses 95/65
2 – S.D.H.P.’s 95/65
Strength/Skill – Power Clean Power Jerk 65%x3x5 and 70%x2x4
7 min A.M.R.A.P.
5 – 2 FER Wall Balls
3 – C2B Pull- ups
1 – Deadlift 225/185
Rest Time
7 min A.M.R.A.P.
20 – D/U’S
6 – Presses 95/65
2 – S.D.H.P.’s 95/65
W.O.D. Strength – In 12 minutes work up to a 2 rep max Deadlift 50-40-30-20-10 Double Unders Walking Lunges
Strength- 5×5 Deadlift @75% of 1 RM WOD- 4 Minute AMRAP: 6 Alt Pistols 12 Ring Rows Rest 3 Minutes 4 Minute AMRAP: 10 Toes to Bar 50 ft Bear Crawl Rest 3 Minutes 4 Minute AMRAP: 25 Double Unders 10 Wall Balls (20/14)
Important Membership Change Inforamtion Strength/Skill – Shoulder Press 5 Rounds for time 5 Shoulder Presses – 75/115 (no dip/drive) 10 Overhead Squats – 75/115 15 Wallballs – 14/20 9ft/10ft
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…
Do not leave any valuables in your car!!! 12 Min EMOM Even- 3 TNG Power Snatches 70-75% 1RM Odd- 5-12 Strict Pull ups 15Min AMRAP 50 Goblet Squats 53/35 40 HR Push Ups 30 Cal Row 20 T2B 10 Power Cleans 185/135
Sunday hours changing to 1 class, 9AM only. Starting this weekend. Monday Labor day: 8&9 AM. and regular PM classes. Monday and Wednesday, we will be starting 5AM classes…Open GYM! 5AM classes start September 9th. Strength : Snatch Build to a heavy single WOD: For time- 15 Burpees Run 200 meters with a 20/14 pound…