Thursday, 3-5-15
Open gym today at 4PM. Remainder of classes cancelled this afternoon.
Strength:
Snatch Balance- 50%x3, 60%x5
Snatch – 70%x1, 75%x1, 80%x1x3
Snatch Pull – 100%x2x3
7RFT
2 Rope Climbs
4 Wall Climbs
6 Med Ball Cleans
50 D?U’s
Open gym today at 4PM. Remainder of classes cancelled this afternoon.
Strength:
Snatch Balance- 50%x3, 60%x5
Snatch – 70%x1, 75%x1, 80%x1x3
Snatch Pull – 100%x2x3
7RFT
2 Rope Climbs
4 Wall Climbs
6 Med Ball Cleans
50 D?U’s
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. 12 min EMOM- Min 1 & 2: 3 Back Squats @ 65% Min 3 & 4: 3 Back Squats @ 75% Min 5 & 6: 2 Back Squats @ 80% Min 7 & 8: 1 Back…
Power Snatches 10min EMOM@72.5% 1000/750m Row 80 Wall Balls 20/14 60 Toes to Bar 40 Handstand Pushups 20 Front Squats 135/95
Strength: 10 min EMOM Even: 5 M/U’s Odd: 2 Deadlifts @ 85% WOD: 7RFT- 15- Wall Ball 20/14 12- t2b 9- Burpees
For time – 200 D/U 3:1 1 mile Run 50 Wall Ball 20/14 25 Burpee 10 ring M/U ( 20 Pull Up & 20 Dips)
NO 5 AM TUESDAY/THURSDAY CLASSES THIS WEEK. 6 AM ONLY Strength/Skill – Romanian Deadlift 5×5 – No more than 70%. Be technical. 12-9-6-3 Front Squat 155/115 H.S.P.U. Pretty good video. He fails to flatten/extend back which increases load on the hammies.
Tribal Games Friday Night, no 6pm class. Strength: Box Squats 5X3 increasing weight Partner WOD Only one partner can be working at a time, the other partner must be in a hold. If partner 2 is not holding that position, partner 1 cannot count reps. Every time you switch roles, both partners must do 5…