Friday, 2-6-15

Skill – Rower Fundamentals WOD 15m to 1RM Clean & Jerk Post W.O.D. – 250 meter row Max KB Swings MORNING CLASSES @ 6AM 7AM 8AM 9AM 10AM EVENING CLASSES @ 3PM 4PM 5PM 6PM 7PM

Strength/Skill – “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Each exercise must be completed before moving to the next. 30 MINUTE TIME CAP

Every 1:30 for 8 sets (12 min) 5 Deadlift 225/155 + 10 Box Jump Overs 24″/20″ ” Chelsea” 30 min EMOM 5 Pull Up 10 Push Up 15 Air Squats *Rounds should be completed within :45* *Scale reps to complete every round. Reps should look like 5-5-10 or 15*

Skill: Double unders W.O.D. Hang power clean 3-3-3-3-3-3-3 reps

Warm-up – Deads and Front Squats For time: 155/115 pound Squat clean, 15 reps 30 Toes to bar 30 Box jump, 24/20 inch box 15 Muscle-ups 40/30 pound dumbbell Push press / push jerk, 30 reps 30 Double-unders 135/95 pound Thruster, 15 reps 30 Pull-ups 30 Burpees 300 feet Walking lunge with 45/25lb plate held…

Christmas party is Dec 15th. $20.00 per person. Sign ups at the front desk.    Every 2:00 for 18 min 1 Power Clean + 3 Hang Power Clean + 1 Hang Sq. Clean For time: 60 Deadlifts 135/95 45 OHS 135/95 30 S2OH 135/95 *20 min Cap*