Saturday, 12-10-16
50 Box Jumps
50 Kettlebell Swings
50 Thrusters
50 Double Unders
50 DB Snatches
50 Overhead Squats
50 Sit-ups
50 Front Rack Lunges
Rx+ – 30/24, 2/1.5, 115/80, 20/14, GHD Situps
Rx – 24/20, 2/1.5, 95/65, 20/14
50 Box Jumps
50 Kettlebell Swings
50 Thrusters
50 Double Unders
50 DB Snatches
50 Overhead Squats
50 Sit-ups
50 Front Rack Lunges
Rx+ – 30/24, 2/1.5, 115/80, 20/14, GHD Situps
Rx – 24/20, 2/1.5, 95/65, 20/14
Strength/Skill – Three sets of: Drop Snatch x 1 rep (start standing tall and drive yourself under the barbell without any dip and drive to initiate the movement) Rest as needed Followed by . . . Three sets of: Snatch Balance x 1 rep (use your legs to dip and drive the barbell up before…
“Lesley” 35 min AMRAP 24 Jump Lunges 24 Hollow Rocks 24 Air Squats 24 AbMat Sit-Ups 24 Burpees Lesley Zerebny, 27 years old, was fatally shot while responding to a family disturbance call on Saturday, October 8, 2016. She had been with the Palm Springs (California, USA) Police Department for 18 months. Zerebny is…
10 RFT 5 Chest to bar Pull-ups 10 Burpees 15 Kettlebell swings 53/35
Thanks everyone for coming out to JC’s Saturday night!!! Reminder: No 5AM classes this week. Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on. Strength: Every :20 for 5 min 2 Power Clean + Jerk @50-60% 1RM rest 2 min For 6 sets…
With a Partner Complete: 16 Rds- 30 D/U 15 C2B 15 T2B 10 DB Snatch 45/30 10 KBS 70/53
REMINDER – NO MORE 8AM CLASSES ON MONDAY WEDNESDAY AND FRIDAY Strength/Skill – POWER SNATCH WORK UP TO A 3 REP. MAX. THAT MEANS YOUR HANDS DO NOT LEAVE THE BAR UNTIL ALL 3 REPS ARE ATTEMPTED. Five rounds for time of: 10 Toes to bar 75 pound Power snatch, 10 reps 10 Wall ball…