Wednesday, 1-21-15
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday.
Strength:
Snatch Pull 5-5-3-2-1
EMOM for 6Min
5 Snatch Balance
Open Wod 11.4
10 min AMRAP
60 Bar Facing Burpees
30 OHS 120/90
10 M/U’s
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday.
Strength:
Snatch Pull 5-5-3-2-1
EMOM for 6Min
5 Snatch Balance
Open Wod 11.4
10 min AMRAP
60 Bar Facing Burpees
30 OHS 120/90
10 M/U’s
Sunday Funday Partner WOD. Don’t forget to sign up. 16 Minute AMRAP: 500 meter row 20 Pull Ups 40 Back Squat (135/95) 20 Pull Ups 30 Front Squats (115/75) 20 Pull Ups 10 Overhead Squats (95/65) 20 Pull Ups Snatch 60%x2, 70%x2, 80%x2, heavy single
20 Min AMRAP 5 C2B 7 T2B 9 Dips 30 D/U *Scale as needed* Back Squat 3×10 @ 62.5%
Happy Filthy Fifty Years Frank Curto For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
Strength/Skill – 1 Clean Deadlift + 1 Hang Squat Clean = 1 Cluster. 5 x 2 Clusters TnG (70-80% of 1 RM) 5 R.F.T. 7 – Inverted Burpee’s 17 – S.D.H.P – 75/45 27 – Russian Swing 53/35
12 min EMOM – Even Minutes: 3 Back Squats Odd Minutes: 1 Front Squat Barbell Loaded at 82% of 1RM Front Squat For Both Lifts 2 RFT – 40 T2B 20 HR Push up 10 Burpee Box Jump Over 24″/20″ 5 Bear Complex 135/95 *16 min Cap* * Bear Complex = 1 Power Clean +…
Murph is coming!!!! partner wod 30 min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats 100m run between sets 1 person works at a time. Run is done together. Skill work today!!!