Wednesday, 6-11-14

EMOMx10 Odd: 20/15 Cals Even: 10 DB Strict Press 45/35 Every :45 x 3 – 10 Strict Pull Ups, Rest 2 Min Every :45 x 3 – 15 Pull Ups Rest 2 Min Every :45 x 3 – 10 C2B 2 Rounds For Time: 10 DB Snatch Right Arm 70/50 50 Double Unders 10 DB…

Warm up 2 RDs 10 Air Squat :30 Squat Hold 10 KBS 10 Banded Squats 12 min to complete: Back Squats 5×2 @ 80% 3×2 @ 85% 1×2 @ 90% 1×1 92.5% 3RFT: 50 Air Squats 40 KBS 53/35 30/25 Cal Row *20 min cap*

Strength/Skill – Reverse Close Grip Bench Press 5@65%, 5@70%, 5@75%, 5@80% NO 1 REP Maxes!!! For Time: Five rounds of: 155/115 pound Deadlift, 12 reps 155/115 pound Hang power clean, 9 reps 155/115 pound Push jerk, 6 reps

Weightlifting 20 min to complete: 4×8 Single Arm Bent Over Row 6×5 Strict Pull Ups (weighted if wanted)* If you do not have strict pull ups, do :30 hang off the bar* 4×8 Ring Dip (weighed if wanted) *if you do not have ring dips, do :30 support holds on rings* 4×12 Banded tricep pull…

Please do not leave your wallets or handbags in your cars!!!! Christmas Party Saturday at 7PM. Please let me know if you are coming. GYM WILL BE CLOSED SUNDAY! Skill: Muscle ups 21 – 18 – 15 – 12 – 9: Burpees T2B

Strength/Skill – Weighted Push-ups (Cindy) Pistols (Mary) “Cindy” 20 min. A.M.R.A.P. 5 Pull-ups 10 Push-ups 15 Squats or….Cindy’s evil twin sister…… “Mary” 20 min. A.M.R.A.P. 5 H.S.P.U.’s 10 Pistols 15 Pull-ups