Thursday 7-28-16
Strength:
Power Clean
7 sets of 2 @ 70%
WOD:
For time-
1000m Row
80 Sit Up
60 Push Up
40 Burpee
20 Thrusters 135/95
Strength:
Power Clean
7 sets of 2 @ 70%
WOD:
For time-
1000m Row
80 Sit Up
60 Push Up
40 Burpee
20 Thrusters 135/95
Weigh-ins are today!! Strength/Skill – Snatch: 1-1-1-1-1-1-1-1 7 Rounds for time: 2 Snatches (155/115) 4 HSPU 8 Pull-ups
Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Ring Dips 135 lb. back/95 lb. overhead squat, 15 reps
Christmas Party tonight at 7. Gym is closed tomorrow. 3 rounds for Max Reps: 1:00 Wall Balls (20/14) 1:00 Sumo Deadlift High Pulls (75/55) 1:00 Box Jumps (20″) 1:00 Push Presses (75/55) 1:00 Rowing for Calories 1:00 Rest
No PM Classes. 6,7 & 9 AM Classes only Strength/Skill – Snatch Grip Deadlifts 3 RM 5 RFT 15 Toes to bar 10 Weighted Ab-Mat s/u’s 25/15 (Weight is always in contact w/ chin) 10 Kryptonite Burpee Box Jumps 24/20 (Yes these burpee’s were invented at Kryptonite and you get to do them!) 10 Hang…
“12 Days of Christmas WOD” 1 50m Sprint 2 Snatches 3 Wall Balls 4 Hang Squat Cleans 5 Bar Burpees 6 Squat Jumps 7 Box Jumps 8 Kettlebell Swings 9 Toes to Bar 10 Thrusters 11 Situps 12 Pistols (each leg) RX 95/65, 20/14, 2/1.5, 24/20 Adv 80/55, 16/10, 1.5/1, 20/20 Bgr 65/45, 14/10, 1/25#,…
NO AM CLASSES Strength/Skill – Front Squat 2 R.M. 15-12-9-6-3 reps for time of: Chest to bar pull-up 135/95 pound Clean and jerk Push-up