Wednesday, 8-6-14
E.M.O.M. 5 Deadlifts (225/155) & 20 D.U.”s
10 Min A.M.R.A.P.
10 One-Arm Alternating Dumbbell Snatch – 70/45
10 Box Jump Overs – 20/24
Extra – H.S.P.U.’s Working on Strict and Strict Deficit
E.M.O.M. 5 Deadlifts (225/155) & 20 D.U.”s
10 Min A.M.R.A.P.
10 One-Arm Alternating Dumbbell Snatch – 70/45
10 Box Jump Overs – 20/24
Extra – H.S.P.U.’s Working on Strict and Strict Deficit
7 Min EMOM 1 Snatch Balance + 2 OHS start @ 60% 1rm and build rest 3 min 12 min EMOM – Not TnG. Min 1 & 2: 2 Sq. Snatches 70% 1RM Min 3 & 4: 2 Sq. Sntaches 75% Min 5 & 6: 1 Sq Snatch 80% Min 7 & 8: 1…
Please start bringing a change of shoes. Sand is out of control!! Brewology Saturday night. Dinner at 6:30 drinks after. Let me know if you are coming for dinner, need a head count. Come for Drinks anytime. Strength- 6 x 1(strict press + push press + push jerk) Wod- 8 min amrap: 2-4-6-8-10-12… Power clean…
Tuesday/Thursday A.M. hours this week are 6 A.M. and 7 A.M. Strength/Skill – Complex – Shoulder Press-Push Press-Jerk (Power or Split) x 5 In front of a clock set for 12 minutes: 1 minute of 30-inch box jumps 1 minute of 115-lb. sumo deadlift high-pulls 2 minutes of 30-inch box jumps 2 minutes of 115-lb….
9AM class only today! Partner Wod 35 min EMOM Min 1 Wall Climbs Min 2 Front Rack Lunges 95/65 Min 3 T2B Min 4 Burpee Pull Ups Min 5 Squat Clean Thrusters 95/65 1 person works for 30 sec while the other partner rests, then switch. Score = Total Reps
Skill – Handstands/Handstand walks 5 R.F.T. 21 Thrusters 75/55 21Walk out push ups 21 Double Unders
1. Track Session 3x400m, on the 3 minute – attempt to hold the same pace for all three sets. 2. 4 RFT: 20 Burpees 30 KBS, 70/53 40 Sit ups 50 Squats Rest Exactly 2 minutes between rounds. 3 Rds. Beginner – 4 Rds Int. – 5 Rds. RX