Friday, 11/14/14
Saturday 8 and 9 AM classes only.
Every 1:30 min for 15 min:
4 Power Snatches + 1 OHS
@ 60-70 % of Snatch
24 minutes: 30 seconds on AFAP/ 30 seconds off
D/U’s
Weighted step ups35/25
Push Ups
Weighted Sit Ups 35/25
Saturday 8 and 9 AM classes only.
Every 1:30 min for 15 min:
4 Power Snatches + 1 OHS
@ 60-70 % of Snatch
24 minutes: 30 seconds on AFAP/ 30 seconds off
D/U’s
Weighted step ups35/25
Push Ups
Weighted Sit Ups 35/25
Strength/Skill – Push Jerk + Split Jerk x 5 Complete as many rounds as possible in 20 minutes: 5 Weighted pull-ups, 35# (24#) 10 Push-ups with feet on 30″ box (24″) 15 Squats holding a 45# plate (25#)
Challengers…..We will attempt to make up today’s 11am,3pm,and 7pm classes tomorrow at the same times. For our regulars……Matt will be at gym from 3 to 5. Open gym for anyone who wants to come in. 9 and 11am cancelled…stay tuned for afternoon closings Be sure to check website before you come in for closings. Heading…
Complete as many rounds as possible in 12 minutes of: 35 pound dumbbell Thruster, 9 reps 15 ft Rope Climb, 1 ascent Watch Speal!!! Watch Laurie and Dave!!!
7 R.F.T. Run 200 meters 20 Box Jumps, 24/20 20 Medi-Ball Cleans 20/14
Strength: Deadlifts: work up to a heavy triple Regional Event #4 For time: 60-ft. handstand walk/ 30 Shoulder Taps 10 toes-to-bars 10 deadlifts 60-ft. handstand walk 12 toes-to-bars 12 deadlifts 60-ft. handstand walk 14 toes-to-bars 14 deadlifts 60-ft. handstand walk 16 toes-to-bars 16 deadlifts BB 150/105
Strength: Deadlifts 5X5 All 5 sets should be at your 5RM Teams of 3: (1 Athlete per station) EMOM 18: 25 Russian Kettlebell Swings (70/53#) 40 D/U’s Max Calorie Row* *Score = total calories as a team