Tuesday, 3-10-15
Open Gym Thursday night at 7PM.
Cancelling Monday 10AM class.
Back Squats 5X2 all at 75-85%
7 min AMRAP
5 Power Cleans 135/95
10 Box Jumps 24/20
rest
7 min AMRAP
5 Power Snatches 95/65
20 D/U’s
Open Gym Thursday night at 7PM.
Cancelling Monday 10AM class.
Back Squats 5X2 all at 75-85%
7 min AMRAP
5 Power Cleans 135/95
10 Box Jumps 24/20
rest
7 min AMRAP
5 Power Snatches 95/65
20 D/U’s
Strength/Skill – Bent Over Row 3 R.F.T. Tire Flip Jumps Row (Concept 2) One arm KB Overhead Lunge 53/35 Rope Ascents Each exercise is one minute in length. Count reps at each station. At the end of one minute switch stations. One rest after each round. Total number of reps for all rounds is your…
Strength/Skill – Squat/Power C&J 1 RM For Time: 100 Medicine Ball Clean Wall Ball Shots
Strength/Skill: High Hang Snatch, practice speed under the bar. Jill’s Dirty 30….. or Janel’s 25 Alive!!!!! Happy Birthday Girls!!! For time: 30 Box jump, 24/20 inch box 30 Jumping pull-ups 30 Kettlebell swings, 1 pood 30 Walking Lunges 30 Knees to elbows 30 Push press, 45 pounds 30 Back extensions 30 Wall ball shots, 20/14…
Skill: Double unders W.O.D. Five rounds for time: Row 500 m / S.D.H.P. 50 (25-30% of body weight) 7 Thrusters (135/95) (95/45) Thrusters two days in a row!!!! You know what to be ready for!!!!
9AM TODAY! Strength;: 3 Position Power Clean: Power, Hang, Floor 6X3 starting at 60% and increasing weight 16 MINUTE ASCENDING LADDER 1 Power Snatch 135#/95# – 50 D/U’s – 15 T2B 2 Power Snatches – 50 D/U’s- 15T2B 3 Power Snatches – 50 D/U’s – 15 T2B……Increase Snatches by 1 Rep
14 Min EMOM- 1- 20 Med Ball Twists 20/14 2- 20 Hollow Rocks 8 RFT- 25′ Walking Lunge w/ 2KB 53/35 100′ Shuttle Sprint