Friday, 10-10-14
Strength/Skill: Snatch balance
7 Minute Ascending Ladder
2,4,6,8….
Deadlift (225/135)
HSPU
Rest 3 Min
7 Minute Ascending Ladder
2,4,6,8….
Power Cleans (155/95)
Pistols
Strength/Skill: Snatch balance
7 Minute Ascending Ladder
2,4,6,8….
Deadlift (225/135)
HSPU
Rest 3 Min
7 Minute Ascending Ladder
2,4,6,8….
Power Cleans (155/95)
Pistols
Gymnastics 12 min EMOM 1- 12-15 T2B 2- 12-15 Push Up 3- 10-14 Pistol (15-20 Squat) 4 RFT 10 OHS 95/65 15 Power Clean 20 Deadlift
NO EVENING CLASSES TODAY. Strength/Skill – Halting Clean Deadlift + Hang Clean + Clean – work up to a heavy “DOABLE” single..NOT A ONE REP MAX Three sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Box Jumps (24″/20″) 60 seconds of Push…
Strength: C&J 6 singles @85% 20 min AMRAP: 4 Ring Dips 6 s2oh 115/85 8 Pistols
For Time: 1000m Row 20 Shoulder to Overhead 135/95# 30 squat cleans 135/95# 40 burpees over the barbell Back Squat 75%x3, 80%x2x2, 85%x2x2
3 Person Partner WOD this Sunday….must sign up with partners. No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games. 6 Rounds: Every 6 min Complete: 10 thrusters 95/65 20 Burpee Box Jump Overs 24″/20″ 30 Wall Balls 20/14 40′ Plate Push 45/25 *Rest with Remaining time…
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