Thurs. 12/30/2010
Warm-up – Burgener
75 ground to overhead (Power snatch preferred) 55/35
W.O.D – “Cindy” – 20 minute A.M.R.A.P
5 – pull-ups
10 – push-ups
15 – squats
Warm-up – Burgener
75 ground to overhead (Power snatch preferred) 55/35
W.O.D – “Cindy” – 20 minute A.M.R.A.P
5 – pull-ups
10 – push-ups
15 – squats
Thanks to everyone who donated to the Thomas Valva Fundraiser this weekend. Through your generosity we raised $ 2320.00. 8 Sets 5 Front Squats 8 Back Squats 65% of Front Squat Rest 2 Min Between Sets Annie 50-40-30-20-10 D/U’s Sit Ups
32 min EMOM 1- 15/10 Cal Row 2- 50 D/U 3- 12/9 AAB Cal 4- :45 2-KB Front Rack March 53/35
Strength: 5X3 Weighted Push Ups Teams of 3: AMRAP 30: 75 Calorie Row/ 1 Person holds a Plank 50 Push Presses (95/65#)/ 1 person holds bottom of Squat 75 Calorie Row 50 Push Presses (135/95#) 75 Calorie Row 50 Push Presses (155/105#) 75 Calorie Row Max Push Presses (185/135#) Only 1 person is resting
The BBQ is Today. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order. Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM WOD In teams of two, complete as many…
Sumo Deadlift 6 sets of 5 20 min EMOM Min 1- 18/14 cal row Min 2- 15 Deadlifts 155/105 Min 3- 12 Ring Dips Min 4- 8 kneelng bar roll outs
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. “Dodgeball” Partner WOD 4RFT each 10 Alt. Pistols 10 HSPU 10 Power Cleans 10 Cal Row 1 person works at a time. Each person has to do 20 Burpees for final time.