Saturday, 1-7-16
“Sean”
Ten rounds for time of:
11 Chest to bar pull-ups
22 Front squat 75/45
“Sean”
Ten rounds for time of:
11 Chest to bar pull-ups
22 Front squat 75/45
Isabel 30 Snatches 135/95 10 min cap rest 5min 1 mile run timed….. then 20 Man Makers (40/25)
Strength: Back Squat 4×4 @60% WOD: 500m Row rest 1 min 750m row rest 2 min 1000m row Strength: Push Press 5×5 @77.5%
Muscle snatch 1-1-1-1-1 reps Power snatch 3-3-3-3-3 reps Snatch 5-5-5-5-5 reps
Strength/Skill – 10 min to work on D/U’s 20 Power Clean 155#(105#) Run 200m 20 KB swings 32kg(24kg) Run 200m 20 Overhead Squats 115#(75#) Run 200m 20 Burpees over the bar Run 200m 20 Chest to bar pull ups Run 200m 20 Box jumps 24″(20″) Run 200m 20 Squat Cleans 115#(75#) Run 200m 30 min…
No 10AM class this Saturday. OLY Class from 10-1. There is still time to register! Strength/Skill: Snatches every 1:30 for 15 min 3@60% 3@60% 3@65% 3@65% 3@70% 2@75% 1@80% 1@85% 1@85%+ 1@85%+ Please know your numbers before you come in. Partner WOD: One partner will work at a time. Partner #1 will complete the full…
WOD: Diane 21-15-9 Deadlift 225/155 HSPU Strength: 7×1 Split Jerk Technique or working up to 80-90% of 1 RM