Wednesday 9-7-16
Strength:
Back Squat
75% x3,
80% x3,
85% x2,
90% x1,
95% x1,
(95+% x1) x3
WOD:
27-21-15-9
Wall Ball 20/14
Push Press 105/75
Strength:
Back Squat
75% x3,
80% x3,
85% x2,
90% x1,
95% x1,
(95+% x1) x3
WOD:
27-21-15-9
Wall Ball 20/14
Push Press 105/75
Deadlift waves E2MOM for 12 min Set 1 – 4 Reps @55% Set 2 – 2 Reps @72.5% Set 3 – 4 Reps @65% Set 4 – 2 Reps @ 77.5% Set 5 – 4 Reps @ 75% Set 6 – 2 Reps @82.5% Running intervals 22 min Clock 3 Rds 400m Run 2 Min…
Important Membership Change Inforamtion Strength/Skill – Push Jerk 3 RM 15min “Climbing AMRAP” 50 Squats 10 Push Jerks 95/65 50 Squats 10 Push Jerks 115/85 50 Squats 10 Push Jerks 135/105 50 Squats 10 Push Jerks 155/125 50 Squats W/ remaing time Push Jerk 175/145
MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M. W.O.D. 21-18-15-12-9-6-3 Front Squat 135/95 95/65 65/35 5 Strict Pull ups No racking weight on front squats. All sets and reps must start with a power clean and end on the floor.
Strength: 2RM OHS 7min AMRAP 2,4,6,8,10…. Row for Cal Burpees rest 7MIN AMRAP 2,4,6,8,10…. Box Jumps KBS rest 7Min AMRAP 2,4,6,8,10…. Sit Ups D/U’s
Strength/Skill: Power Clean – 70%x1x3 Hang Clean – 75%x2x2 Clean – 80%x2x2, 85%x2x2 Complete as many rounds as possible in 10 mins of: 8 Toes-to-bars 8 Dumbbell thrusters 45/35 12 Box Jumps 24/20
AMRAP 10 Minutes 10 Front Squats – 95/63 10 One-Armed Dumbbell Snatches – 53/35 10 S.D.H.P.– 95/63 10 Other Arm Dumbbell Snatches – 53/35 *You must get at least 4 Rounds to Rx* Strength/Skill – 15 Mins to 1 RM Squat Clean