Friday, 11-4-11

No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 “Pheezy” Three rounds for time of: 165 pound Front squat, 5 reps 18 Pull-ups 225 pound Deadlift, 5 reps 18 Toes-to-bar 165 pound Push jerk, 5 reps 18 Hand-release push-ups U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville,…

3 Person Partner WOD this Sunday….must sign up with partners. No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games. 6 Rounds: Every 6 min Complete: 10 thrusters 95/65 20 Burpee Box Jump Overs 24″/20″ 30 Wall Balls 20/14 40′ Plate Push 45/25 *Rest with Remaining time…

10 min EMOM 1 Push Jerk + 1 Split Jerk 3 RFT 20/15 Calorie Row 18 Wall balls 20/14 16 Alt DB Snatches 50/35 14 Lat Burpees over DB *22 min Cap*

Strength – Hang Power Snatch 3-3-3-3-3 3 Rounds for time (All exercises performed with 45/25 plate) 30 Overhead walking lunges 30 Sit-ups Run 200m 30 Squats 30 Shoulder presses

4x Pause Front squat + Front Squat *2 Sec pause* starting at 75% and increasing. For Reps: (let clock run to 17 min) 3 Min AMRAP- 3 Power Snatch 75/45 25 D/U Rest 90 Seconds 4 Min AMRAP- 3 Power Snatch 95/65 50 D/U Rest 90 Seconds 2 rds – 3 Power Snatch 115/85 75…

If you signed up for the open, all open WODS will be scored on Saturday’s between 10-11 A.M. If something comes up and A Saturday is no good, we will reschedule you for a time during the week. Please try to be available on Saturday’s. Strength/Skill – Weighted Push-up, 3 x 10 Three rounds for…