Monday, 8-8-16
Partner Beach WOD Sat. 8-20!!!!
Strength:
Clean and Jerk
60% x 3 +1
65% x 3 +1
70% x 2 +1
75% x 2 +1
80% x 2 +1 X 3
21-15-9-15-21 reps for time of:
Deadlifts 185/155
Burpees
Partner Beach WOD Sat. 8-20!!!!
Strength:
Clean and Jerk
60% x 3 +1
65% x 3 +1
70% x 2 +1
75% x 2 +1
80% x 2 +1 X 3
21-15-9-15-21 reps for time of:
Deadlifts 185/155
Burpees
Strength 10 sets Push press x 2 + Push Jerk increasing weight TABATAS Sit-up KBS 35/20 Push up Ring Rows Thruster 45/33
Strength/Skill – Bench Press 5 x 5 0:00 – 50 S.D.H.P. 75/55 5:00 – 50 Burpees 10:00 – 30 Strict Pull-Ups 15:00 – 50 Wall Ball Shots 20:00 – 30 Box Jump Overs 25:00 – 800 Meter Run
Strength: 10 min EMOM Even: 8 Weighted Pull Ups / 10 C2B / 12 Pull Ups Odd: 12-15 T2B 21 Power Snatches (115/80) 21 Burpee Box Jump 24/20 15 Overhead Squats (115/80) 15 Burpee Box Jumps 9 Squat Snatches (115/80) 9 Burpee Box Jumps
24 min EMOM 40 sec on 20 sec off min 1 – AAB min 2 – D/U’s min 3 – Cal Row min 4 – Box Jumps 24/20 skill work!
Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. PARTNER WOD SATURDAY Strength/Skill – Hang Power Clean 1RM 1-2-3-4-5-6-7-8-9-10 Hang Power Clean 70% of 1 RM H.S.P.U.’S
Strength/Skill – Reverse Close Grip Bench Press 5@65%, 5@70%, 5@75%, 5@80% NO 1 REP Maxes!!! For Time: Five rounds of: 155/115 pound Deadlift, 12 reps 155/115 pound Hang power clean, 9 reps 155/115 pound Push jerk, 6 reps