Wednesday 12-9-15
Strength –
Atlas Stones Work
WOD –
6 RFT:
50′ Burpee Broad Jumps
50′ Walking Lunges
10 KB Hang Clean and Jerks 35/20
*Scale as needed*
Strength –
Atlas Stones Work
WOD –
6 RFT:
50′ Burpee Broad Jumps
50′ Walking Lunges
10 KB Hang Clean and Jerks 35/20
*Scale as needed*
Strength: Back Squat 6 min EMOM 3 @ 70% 10 RFT 3 Power Cleans 225/155 10 Burpees 30 D/U’s
Warm up: 3rds at east pace 10 Light DB power clean 10 Light DB push Press 5 Pull Up 5 Dip 100m Run For time: 30-20-10 Power Clean 135/95 15-10-5 Ring MU (20 Pull Up + 20 Dip each rd) *600m Run after each rd* 25 min cap
no 5AM classes this week! strength: Deadlift 5X5 @ 72.5% of 1RM Keep rest to a minimum. Re-grip from the floor every time, bring it to the floor under control…no dropping. Open up your hands, brace, re-grip, then lift. Focus on perfect pulling mechanics, pushing through the floor with your heels and speed. On the…
Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple. Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!! Gear is in!!! Partner Filthy Fifty For time, complete the following: 50 Box jumps, (24/20) 50 Jumping…
Partner WOD For Time. 1 person works at a time. “”Diane”” 21-15-9 DeadLift 225/135 HSPU “”Grace”” 30 Clean & Jerk 135/95 “”Isabel”” 30 Snatch 135/95 “”Jackie”” 1000m Row 50 Thruster 45/35 30 Pull Ups
Back Squat Build to a 2 rep max in 15 min “”Nasty Girls”” 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans 135/95