Monday, 9-15-14
6 min E.M.O.M. – Even Min. – 20 Air squats
Odd Min. – 10 DB Snatches 45/35 5 (l) 5 (r)
Strength/Skill – Shoulder Press 3-3-2-2-1-1
30-20-10 reps for time of:
Push Press 115/85
Chest-to-bar pull-ups
6 min E.M.O.M. – Even Min. – 20 Air squats
Odd Min. – 10 DB Snatches 45/35 5 (l) 5 (r)
Strength/Skill – Shoulder Press 3-3-2-2-1-1
30-20-10 reps for time of:
Push Press 115/85
Chest-to-bar pull-ups
W.O.D. – 6 Rounds for time: 7 Burpee Box Jumps 14 Wall Balls 20/14 21 Double Unders
Getting Ready for the Open…… Games open WOD 14.1 10 min AMRAP 30 D/u’s 15 Power Snatches 75/55 Strength: Deadlifts: 10 reps @ 50% 10 reps @ 60% 10 reps @ 70% 8 reps @ 75% 6 reps @ 80% of 1RM…..rest 2 min between sets. :
Strength Snatch Complex- 7 sets increasing weight Power Snatch + OHS WOD 5RFT- 5 Burpee over bar 10 Deadlift 275/205 20 Box Jump 20″/18″
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER Strength/Skill – Hang Squat Clean WOD 3 rounds: 1 minute of Hang Squat Cleans @ 50% of your 1 rm 1 minute of KB Swings…
Deadlifts 20 Min to work up to a heavy single. Ex. of weights: 3 reps @ 60% 3 reps @ 65% 3 reps @ 70% 2 reps @ 75% 2 reps @ 80% 2 reps @ 85% 1 rep @ 90% 1 rep @ 90%+ 1 rep @ 90%+ 42 Wall Balls 20/14 21 Deadlifts…
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son…