Tuesday, 1-20-15
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Deadlifts 10 @ 55% 10 @ 65% 6 @ 75% 8 @ 80% 6 @ 85% 4 @ 90% of 1RM 5RFT 5 Snatches 135/95 10 KBS 53/35 50 D/U’s 20 min CAP
Monday, 1-19-15
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Strength: Back Squat Waves: 5 Reps ASAP 55%,65%,75% 60%,70%,80% 6min EMOPM 5 Hang Power Cleans 205/155 50 Wall Balls 20/14 40 sit Ups 30 Box Jumps 20 HR Push Ups 10 C2B Pull Ups 20 HR Push Ups 30 Box…
Saturday, 1-17-15
10 min AMRAP 15 Thrusters 45/35 5 Bar/Ring M/U’s 15 Thrusters 75/55 5 M/U’s 15 Thrusters 95/75 5 M/U’s……115/95, 135/105, 155/115 Rest 5 Min 3 Min AMRAP Snatches 135/95
Friday, 1-16-15
uStrength/Skill: Deadlifts: 10@50%, 10@55%. 10@60%, 10@65%, 10@70% 500m row – all out Rest 2:00 3 rounds w/1:00 rest between rounds 12 wall balls (20/14#) 10 C2B 8 pushups w/feet on box 6 box jump overs (24/20″) 4 DB manmakers (45/30#) 2 wall climbs
Thursday,1/15/15
Flight Simulator- 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken D/U’s Time cap of 20 minutes * You must stop between sets to start the next Open WOD 13.4 7 min AMRAP- 3 Clean and jerk 135/95 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk…