Tuesday, December 14th 2010
Warm-up:
Three rounds of Modified
Burgener
WOD:
Complete 5 rounds for time:
3 Hang power cleans (135/85lbs)
7 Front squats
9 Push press
Warm-up:
Three rounds of Modified
Burgener
WOD:
Complete 5 rounds for time:
3 Hang power cleans (135/85lbs)
7 Front squats
9 Push press
AM CLASSES CANCELLED. SCHEDULE FOR PM WILL BE POSTED 1PM IMPORTANT: Please keep checking the website for any changes in scheduling due to the imminent snowstorm. AM CLASSES CANCELLED. SCHEDULE FOR PM WILL BE POSTED 1PM Skill – L-sits Complete as many rounds as possible in 15 minutes of: Row 250 meters 25 Push-ups
20 Min to complete: 3×10 DB Bent Over Row 3×12 Lat DB raises 3×12 Front BB Raises 3×10 Strict Dips 20 Min AMRAP 20/15 AAB 15 KBS 70/53 10 C2B 100′ Farmer’s Carry 70/35 X 2
Strength – Deadlift 5-5-5-5-5 W.O.D. – 2 rounds for time: 100 Air Squats 20 Push Jerks (135/95 125/85 115/75) For 15 mins, (ON THE CLOCK) work on your weakness. We will start together.
Strength/Skill – Shoulder Presss 2-2-2-2-2 3 R.F.T. 2 – Rope Ascents 6 – Man Makers (End with Split Jerk..pause..Lunge) 10 – Deadlifts 275/185
NO AM CLASSES! Strength/Skill: Bench Press 5@50%, 4@60%, 3@70%, 2@80, 1@90% For time: 100 Double unders – then – 5 Rounds of: 10 deadlifts 185/135 10 front squats 185/135 10 Ring Dips – then – 100 Double unders
Strength: 26 Min to complete 5×10 Bicep Curls (10 each Arm) 5×10 Skull Crushers 3 sets of “21’s” 3×10 Dips 14 Min Ladder: 2 Sit-Up 2 Hollow Rock 12 Wall Balls 20/14 4 Sit-Up 4 Hollow Rock 12 Wall Ball 6 Sit-Up 6 Hollow Rock 12 Wall Ball 8 Sit-Up 8 Hollow Rock 12 Wall…