Tuesday 11-17-15
Strength:
Back Squat
1×8 @60%
1×8 @65%
1×8 @70%
1×8 @75%
WOD:
1-10
10-1
Push Press 155/105
T2B
* Begin Every Round with 5 Goblet Squats 70/53*
* Scale As Needed *
Strength:
Back Squat
1×8 @60%
1×8 @65%
1×8 @70%
1×8 @75%
WOD:
1-10
10-1
Push Press 155/105
T2B
* Begin Every Round with 5 Goblet Squats 70/53*
* Scale As Needed *
New Year’s Eve Hours: 6,7 and 8 AM….no PM classes. Closed New Year’s Day!!! WOD 10 RFT: 3 TGU 53/35 KB 5 DB Thruster 35/20 7 T2B Strength 7×2 Squat Snatch Working technique here
Strength/Skill: 10 Min to find Your 1RM Thruster 10 min EMOM Odd 10 Thrusters @50% Even 15 T2B !5 Min AMRAP 200m run 10 Power Snatches 95/65 5 Ring Push Ups 200m run 10 Power Snatches 10 Ring Push Ups 200m Run 10 Power Snatches 15 Ring Push Ups….etc The Basics, Sleep – A well…
TabataSit UpsKB North South Plank 4 Rds 20/15 AAB20 DB Snatches 70/5020 Ring Dips
NO 10:00 AM CLASS 4 R.F.T. 50 Air squats 30 AB-Mat sit ups 20 Deficit push ups. 45s/25s *chest touches ground * 10 M/U’s Bar or Ring (Scale w/ Weighted pull-ups, C2B, strict pullups, ring rows)
NO 8AM CLASS THIS SATURDAY!!! Strength: 10 Min EMOM 1 Squat Clean + 1 Front Squat + 1 Jerk Start @65% and climb 20 Min AMRAP: (with a partner) 20 Thrusters (115/75) 20 Box Jumps (24/20) 20 Thunderstruck Burpees 30 Thrusters (95/65) 30 Box Jumps 30 Thunderstruck Burpees 40 Thrusters (75/45) 40 Box Jumps 40 Thunderstruck…
Strength/Skill – Weighted Pull-ups 5 x 5 4 R.F.T. 20 Med-ball cleans, 20# (14#) 100 ft Walking lunge 10 One arm dumbbell snatch, right arm, 40# (25#) 10 One arm dumbbell snatch, left arm, 40# (25#)