JC’s Saturday Night!
Every :20 for 5 Min
3 Strict Pull Up
Running Clock:
0:00 – 12:00
7Rds
14 DB Deadlifts 45/30
14 Alt. DB Push Press
12:00 – 22:00
6Rds
14 Alt. DB Snatch 45/30
14 Air Squats
22:00 – 30:00
AMRAP
14 DB Walking Lunges 45/30
14 DB Hang Power Clean 45/30
Strength: 7×3 Weighted Dips *Increasing load each set* Skill: 15 Min Strict HSPU work WOD: 15-10-5 Hang Power Clean 165/115 D/U x4 (60-40-20) *15 min Cap* *Scale as needed*
NO EIGHT OR NINE AM CLASSES TOMORROW WEDNESDAY 11-16-11 10 Things you can do to improve your Clean & Jerk 1 – Shoulders hips and bar move off the ground together 2 – Activate Lats 3 – Shift to heels immediately from floor 4 – Jump hard 5 – Hips must move…fast, aggressively, rapid…um…..not slow,…
For Time- Karen meets MOM 150 Wall Balls EMOM 100′ Shuttle Run
Strength/Skill – Deadlift 5RM “Minute to Spin it.” 5 rounds 1:00 ME split squats 1:00 ME situps 1:00 ME double unders 1:00 rest
No 5AM classes this week. We will have a surprise partner Wod this Sunday @10am. You must sign up with a partner here or at the gym. Strength: 6 sets of 2 Hang Power Cleans + 1 Clean between 60 – 75% of 1RM, with a 2 sec pause below knee on Hang Clean. 5…
Annie 50-40-30-20-10 D/U’s Sit Ups Starting with an empty Bar increasing by 10 lbs every 90 sec until failure….. Snatches Cleans Deadlifts