Monday, 5/9/11

Strength- 5 sets of: 3 OHS between 60-90% of 1 RM   WOD- 1-12 Deadlift 225/155 HSPU

9AM Class only today. “12 Days of Thankfulness” 1 50 D/U’s 2 Muscle-Ups 3 Dumbbell Thrusters (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Walking Lunges with Dumbbells (55/35 lbs) 11…

Partner WOD: For time – 21 Cal Row 21 Thruster 95/65 then… 21 Thruster 21 Cal Row (Partner A goes first completes the cal row then thruster and rests while partner B completes cal row and thrusters. Once partner B is done with cal row thruster partner A starts Thruster cal row…) *10 Min time…

  Ingredients: Dozen eggs 1lb sausage or bacon (we found hot chicken sausage on sale–favorite so far!) Veggies on sale (this week it was broccoli, asparagus, green onion, bell pepper) Herb of choice (my favorite is cilantro) Preparation: Preheat oven to 350 and grease with two muffin pans with olive oil. Cook and drain the…

Please bring a change of shoes with the inclement weather that has been THRUSTERED upon us Strength/Skill – Halting Clean Deadlift – 3 X 5 7-6-5-4-3-2-1 Hang Cleans – 133/215 Wall Climbs

Strength/Skill – Snatch Balance Amanda 9-7-5 Muscle ups Snatch 135/95