Wednesday, 8/24/11
Strength/Skill – Snatch Balance
12 min A.M.R.A.P.
One Snatch
Two O.H. Squats 95/65
Strength/Skill – Snatch Balance
12 min A.M.R.A.P.
One Snatch
Two O.H. Squats 95/65
Strength: Deadlifts 5X5 @70. Re-grip at bottom of each rep. “GI Jane” 100 Burpee pull-ups
Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple. Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!! HEE HEE HEE
Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Wall ball shots, 20/14 pound ball 15 Kettlebell swings, 1.5/1.0 pood Lindsey Smith 12 rounds + 5 Wall ball shots (14lb ball, 1 pood KB). Post rounds completed to comments.
PARTNER WOD SATURDAY Strength/Skill – Snatch grip halting deadlifts 2-2-2-2-2 20 up and over box jumps 24/20… ….then 15-12-9-6-3 toes to bar 6-5-4-3-2 wall climbs
Strength – Push Jerk 3-3-3-3-3 W.O.D. – For Time: Max unbroken reps, G2O (ground to overhead) 50% of body weight… then with in one minute: 10 R.F.T. – 3 H.S.P.U.’s / 6 negatives 6 S.D.H.P.- 75/55 9 SQUATS ….. then with in one minute…. Max unbroken reps, G2O (ground to overhead) 50% of body weight…
Strength/Skill – Squat Clean Thruster 5-5-5-5 For time: 50 Wall ball shots, 20 pound ball 25 Toes-to-bar 40 Wall ball shots, 20 pound ball 20 Toes-to-bar 30 Wall ball shots, 20 pound ball 15 Toes-to-bar 20 Wall ball shots, 20 pound ball 10 Toes-to-bar 10 Wall ball shots, 20 pound ball 5 Toes-to-bar