Saturday, 1-10-15
Strength/Skill:
Back Squats : 5X60%, 5X70%, 5X75%, 5X80%
20min AMRAP
3 Power Cleans 155/105
6 HSPU’s
9 Air Squats
Strength/Skill:
Back Squats : 5X60%, 5X70%, 5X75%, 5X80%
20min AMRAP
3 Power Cleans 155/105
6 HSPU’s
9 Air Squats
Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes. Strength/Skill – 2 Front Squats + 1 Push Press x 5 Complete as many rounds as possible in 20 minutes of: 95-lb. thrusters, 5 reps 95-lb. hang power cleans, 7 reps 95-lb. sumo deadlift high-pulls, 10…
Strength – Push Jerk 3-3-3-3-3 W.O.D. – For Time: Max unbroken reps, G2O (ground to overhead) 50% of body weight… then with in one minute: 10 R.F.T. – 3 H.S.P.U.’s / 6 negatives 6 S.D.H.P.- 75/55 9 SQUATS ….. then with in one minute…. Max unbroken reps, G2O (ground to overhead) 50% of body weight…
Killer Katie B. gets her first handstand!!!!!!!!! Strength/Skill – Box Squats 21-18-15-12-9 Air Squats K.B. Swings 53/35 Push-ups (Hand Release)
Strength – Deadlifts 5-5-4-3-2-1 21/15/9 Power Clean 135/95 Walkout Push-up Air Squats
Don’t forget to place your gear order. Sale ends Saturday. 10 min EMOM 3 OHS *Work up in weight* rest 2 min 10 min EMOM 1 Snatch Grip Deadlift + 1 Hang Power Sntach + 1 Power Snatch + 1 Sq. Snatch *Build to a moderate weight, not a max* “Diane” 21-15-9 Deadlift 225/155 HSPU…
NO 10:00 AM CLASS SATURDAY 8-16-14 10 min. E.M.O.M. Starts at 10 Mins Past Hour – Even min. – 5 Front Rack Weighted Step-ups 75/45 20/18 Odd min. – 10 K.B./D.B. Snatches 5 Left 5 Right 55/35 For load: Split Jerk from the rack 5-3-3-1-1-1 “Karabel” 10 RFT of: 3 Power Snatches, 135/95 15 Wall…