Saturday 8-22-15
7 sets for time:
3 Power Snatch 135/95
6 Push ups
9 air squats
Rest 1 min
7 sets for time:
3 Power Snatch 135/95
6 Push ups
9 air squats
Rest 1 min
Don’t forget to sign up for the Open. Judging will start 10am Saturday. 9 min E3MOM Back Squat 3×10 @ 60,70,80% of 1RM 5 RFT – 5 Hang Sq. Clean 205/155 10 Devil Press 40/25 15 DB Push Press 40/25 *20 min Cap*
Strength/Skill – Pressing Snatch Balance 5-5-5-5-5 7 Rounds for time: 10 Overhead Walking Lunges (with bumper plate) 45/25 10 Push Jerks 135/95 10 Burpee Broad Jumps
Skill Work 15 min AMRAP 20 Thruster 75/55 15 HSPU 2:1 1 Rope Cimb 3:1
Strength: Back squats 5 sets of 4 reps @ 70% WOD: 4 RFT 50 Air Squats 3 Rope Climbs 25 Wall Ball 20/14 rest 1 min between rds.
BRING A DECK OF CARDS WITH YOU TO THE WOD “Deck of cards” In a team of four: Run 400m together Then, go through entire deck of cards performing the following movements: Diamonds = sit ups Clubs = burpees Spades = air squat Hearts = ring row Run 400m together *Card number equals number of…
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 It is never too late!!!! And so you touch this limit, something happens and you suddenly can go a little bit further. With your mind power, your determination, your instinct, and the experience as well, you can fly very high. Ayrton…