Thursday, 7-2-15
July 4th: 9AM class only…partner WOD
Power Clean and Jerk
60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1 x4sets
(60%x3+1 = 3 cleans 1 jerk)
21-15-9
Power Snatch 75/45
DB Thruster 40/20
Ring Push Up
July 4th: 9AM class only…partner WOD
Power Clean and Jerk
60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1 x4sets
(60%x3+1 = 3 cleans 1 jerk)
21-15-9
Power Snatch 75/45
DB Thruster 40/20
Ring Push Up
Strength: Every 1:30 for 6 sets 50 D/U + 12 DB Snatch 45/30 10 min EMOM 3 OHS start @ 60% 1 RM and build 9 Min AMRAP 4 Devil Press to Thruster 25/15 8 DB Push Press 12 Air Squats
“Donny” 21 -15 – 9 – 9 -15 – 21 Deadlifts 225/155 Burpee …then… “JT” 21-15-9 HSPU Ring dips Push-Up
Strength/Skill – S.D.H.P 3-3-3-3-3 TnG 5 Rounds for time of: 10 Burpee box jump overs 10 S.D.H.P. 95/65 10 One arm D.B. Thrusters (5L) (5R) Rest 1 minute b/t rounds…you gonna need it!!!!! Click her to register/donate to 31 Heroes Project
Christmas Party tonight @6:30. Closed Tomorrow. 2 Rds 60/45 Cal Row 50 Alt DB Snatches 40 Weighted Sit Ups 30 Deficit Push Ups 20 Push Jerks
Strength: Deadlifts 5X3 Between 75-85% Partner Wod 800m run 100 KBS 53/35 100 Med Ball twists 20/14 100 SDHP 53/35 400m run
50 Power cleans (135/95) 50 Wallballs 50 KB Swing (1.5/1)