Wednesday, 2-4-15
Strength:
Every 90 sec for 8 sets perform:
5 C&J @ 70% + 5 Push Ups
Deadlift
7 X 1
Going for Max Effort
12 Min AMRAP
6 Power Snatches 115/75
12 K2E
Strength:
Every 90 sec for 8 sets perform:
5 C&J @ 70% + 5 Push Ups
Deadlift
7 X 1
Going for Max Effort
12 Min AMRAP
6 Power Snatches 115/75
12 K2E
Strength: EMOM for 5 sets 3 Power Cleans @ 70% EMOM for 5 sets 5 Push Presses @ 70% 12min AMRAP 5 M/U’s 10 Cleans 135/95 and yes!!!! 20 box Jumps 24/20
Strength: 10 min EMOM Even: 5 M/U’s Odd: 2 Deadlifts @ 85% WOD: 7RFT- 15- Wall Ball 20/14 12- t2b 9- Burpees
Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary. Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled. Strength: Snatch High Pull: 70%x3 75%x3x3 Power Snatch: 70%x3 75%x3 80%x2 85%x2 2RM 12 min…
Strength: Snatch pull 75%x3, 80%x3, 85%x3 Not TnG Snatch grip push press 5,4,3,2,2 Wod: 7min AMRAP 21-15-9 Hspu C2b (If you finish the 9 c2b within the 7min start over at 21 hspu) *scale as needed*
Warm up: 2RDs at east pace 10 BB Good Mornings 10 Glute Bridges 10 Reverse Hypers 10 BB Deadlifts 20 min to complete: 10 Deadlifts @ 60% 10 @ 65% 8 @ 70% 8 @ 75% 6 @ 75% 10 @ 70% 7 min AMRAP 20 Lateral Box Steps Overs 20″/18″ 10 KBS 53/35 5…
Todays Classes are 8 and 9AM!! 17:76 min AMRAP (18min and 16 sec) Happy 241st Birthday America!!! 200m Run Forward 41 DB Snatches 41 Weighted Sit Ups 200m Run Backwards 41 DB Thrusters 41 DB American Twists Make America Fit again