Thursday, 12-25-14
Closed!
Enjoy your families!!!
Friday: 9AM Class, 4 and 5PM Class.
Closed!
Enjoy your families!!!
Friday: 9AM Class, 4 and 5PM Class.
Don’t forget to wear your blue!! Partner WOD 30 Min AMRAP 8 RDS each 1 Rope climb 17 DB Snatches 20 Burpees
BRING APPROPRIATE ATTIRE FOR OUTDOOR RUN Iceland Annie does Open WOD 12.2 Strength/Skill – Split Jerk 3 RFT 5- Split Jerks 185/135 20-Backwards Walking Lunges 400m- Run
REMINDER – NO MORE 8AM CLASSES ON MONDAY WEDNESDAY AND FRIDAY Strength/Skill – POWER SNATCH WORK UP TO A 3 REP. MAX. THAT MEANS YOUR HANDS DO NOT LEAVE THE BAR UNTIL ALL 3 REPS ARE ATTEMPTED. Five rounds for time of: 10 Toes to bar 75 pound Power snatch, 10 reps 10 Wall ball…
Strength: Every 90 sec for 7 sets 3 Front Squats Sets 1-3 @ 65-75% Sets 4-7 @ 80-85% of 1RM 16 min AMRAP 30 Cal Row 20 Box Jump Overs 24/20 10 Push presses 135/95 5 M/U (scale 10 Pull ups and 10 Dips)
Strength/Skill – Shoulder Press 3-3-3-3 6a00e54ee334998834016305476308970d-popup 4 R.F.T. Run 400m 50 Air Squats
15 Min to Complete: 3×10 KB North to South Plank each Side 3×10 Single arm Straight leg Sit Up 3×20 Wall Ball/ Slam Ball Partner Sit Up Throw 4 rds 400m Run 4-3-2-1 Rope Climbs 3:1 40 KBS 53/35