Tuesday, 7/19/11
Strength – Squats 5-5-5-5
21-15-9
KB Swing 53/35
Burpee Box Jump 24/20
Strength – Squats 5-5-5-5
21-15-9
KB Swing 53/35
Burpee Box Jump 24/20
Regular hours today. Closed Sunday. 8 and 9 am classes Monday!! 30 Min Ascending Ladder 1 Clean 155/115 1 Pull Up 200m Run/Row 250m 2 Cleans 2 Pull Ups 200m Run…. Increasing cleans and pull ups by 1, run stays the same
“Tababta you face off mash up” W.O.D. Tababtas Front Squat – 115/95 100/75 85/45 Deadlifts – 115/95 100/75 85/45 Back Squats -115/95 100/75 85/45 Burpees over the bar
Strength/Skill – Pistols 3×10 A.M.R.A.P. 12 mins. 5 – Hang Power Snatch 95/65 10 – Push Press 95/65 15 – Front Squat 95/65
Strength: 2 Snatches 10 min EMOM Does not need to be TnG Sets 1-5 @ 50-75% range, use as warm up Sets 6-10 @ 80%. 5 min EMOM 2 X OHS with 5 sec pause at the bottom between 70-80% 3 Rounds for reps: 1 min Seated weighted Twists 20/14 1 min KBS 53/35 1…
Strength/Skill – Power Clean Power Jerk 65%x3x5 and 70%x2x4 7 min A.M.R.A.P. 5 – 2 FER Wall Balls 3 – C2B Pull- ups 1 – Deadlift 225/185 Rest Time 7 min A.M.R.A.P. 20 – D/U’S 6 – Presses 95/65 2 – S.D.H.P.’s 95/65
Strength/Skill – Snatch Balance 4-4-4-4 9 Power Snatch (135/93) 9 OHS (135/93) 9 Muscle-ups 6 Power Snatch (135/93) 6 OHS (135/93) 6 Muscle-ups 3 Power Snatch (135/93) 3 OHS (135/93) 3 Muscle-ups