Wednesday 12-23-15
6,7 and 8 AM classes tomorrow only.
Closed friday!
WOD:
15-20 Min to establish
1 RM Snatch
Rest as needed
15-20 Min to establish
1 RM Clean & Jerk
6,7 and 8 AM classes tomorrow only.
Closed friday!
WOD:
15-20 Min to establish
1 RM Snatch
Rest as needed
15-20 Min to establish
1 RM Clean & Jerk
Yoga Sunday the 7th with coach Marcus @11 am. $15.00 per person. Don’t forget to bring your yoga mat. Anyone welcome! 2 RDs 10 Gobet Squats 10 Walking Lunges 30′ Duck Walk Back Squats 3×10 @ 65% With a partner 4 RFT 6 Rope Climbs 10 Bear Complexes 135/95 50 Walking Lunge each *28…
“Fight gone bad” 3 R.F.T. Wall- ball: 20 pound ball (10 ft target, reps) Sumo deadlift high- pull: 75 pounds (reps) Box Jump: 20′′ box (reps) Push-press: 75 pounds (reps) Row: calories (calories) The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for…
Strength/Skill – Push Jerk 3 x 3 75%, 75%, & 80%. Concentrating on pushing under the bar, NOT JUMPING. Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 115/85-lb. deadlift, 8 reps 8 chest-to-deck push-ups From 3:00-6:00 2 rounds of: 115/85-lb. deadlift, 10 reps 10 chest-to-deck push-ups From 6:00-9:00 2…
Strict Press: 5X3 @ 70% “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats
Strength/Skill : Overhead Squat 8-8-8 (sub-maximal load) Drop Snatch 5-3-3-2-2-2 3 Rounds: 5:00 ON / 1:00 OFF 7 Bar muscle ups/Ring muscle ups/C-2-B Pull ups/Strict pull ups 30 Double Unders
Strength/Skill – 8 min. EMOM Flexed arm Hang 15 Secs. Chest as close to bar as possible 50 Burpees 20 Front Squats @ 80% of 1 RM 50 Burpees