Saturday, 2-21-15
30 Back squats 135/95
20 Pull-ups
10 Snatches 135/95
30 Front squats 115/75
20 Pull-ups
10 Snatches 115/75
30 Overhead squats 95/45#
20 Pull-ups
10 Snatches 95/45#
EMOM stop and do 2 Man Maker 35/25
30 Back squats 135/95
20 Pull-ups
10 Snatches 135/95
30 Front squats 115/75
20 Pull-ups
10 Snatches 115/75
30 Overhead squats 95/45#
20 Pull-ups
10 Snatches 95/45#
EMOM stop and do 2 Man Maker 35/25
Just wanted a dead count…how many for Saturday night?? 15 min to complete 3×10 Bench Press 3×15 Banded Tricep Pull Down 3×10 DB Skull Crushers 3×12 DB Bench 4RFT: 30/25 Cal Row 15 Inverted Burpee 10 Sq. Clean Thruster 155/105 *25 min Cap*
Partner WOD 12 rds 30 Squats 19 Power Cleans 135/95 7 Strict Pull Ups 200m Run -Together 1 person works at a time, breaking it up any way you want. Run is done together.
3 Person Partner WOD this Sunday….must sign up with partners. No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games. 15 min to work up to 90% of 1RM Snatch and complete 4 x 1 at 90% 15 min to work up to 90%…
Strength/Skill – Deadlifts 5-5-5-5 1 Deadlift 1 round of jumping Cindy 2 Deadlifts 1 round of jumping Cindy 3 Deadlifts 1 round of jumping Cindy 4 Deadlifts 1 round of jumping Cindy 5 Deadlifts 1 round of jumping Cindy 6 Deadlifts 1 round of jumping Cindy 7 Deadlifts 1 round of jumping Cindy 8 Deadlifts…
Reminder: no more 8am classes Monday, Wednesday & Friday. Strength/Skill – For quality: [Clean pull + 2-position squat clean (below the knee and from the floor)] x 5. Use 75-85 % of 1RM Clean. For time: 1K Row 40 Pistol squats, alternating 20 Hang cleans (75% of 1RM Clean)
Every 5 minutes for 25 minutes 5 Bench Press (as heavy as possible) 25 Toes to Bar/scale 35 weighted sit ups As many D/U’s in the remaining time