Thursday, 12/15/11
Holiday hours – Friday 12/23/11-No PM Classes.
Saturday 12/24/11 Christmas Eve – 8 am only.
PARTNER WOD SATURDAY
Strength/Skill – Hang Power Clean 1RM
1-2-3-4-5-6-7-8-9-10
Hang Power Clean 70% of 1 RM
H.S.P.U.’S
Holiday hours – Friday 12/23/11-No PM Classes.
Saturday 12/24/11 Christmas Eve – 8 am only.
PARTNER WOD SATURDAY
Strength/Skill – Hang Power Clean 1RM
1-2-3-4-5-6-7-8-9-10
Hang Power Clean 70% of 1 RM
H.S.P.U.’S
5x (400m, 200m, 100m) rest 1 min between runs. rest 3 min between sets. *each run should be an increase of speed* Strength: Clean Pull 3@100% [email protected]% 3×2@105%
Open Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men: 95 lb. Women: 65 lb.
Strength/Skill – Box Squat 5 x 3 A.M.R.A.P. 20 Minutes 3 Bar Muscle-Ups 6 Hang Power Clean – 115/83 9 D.B. Squat Thrust Jumps
Warm up: 2RD at easy pace 5 BB Deadlift 5 BB Power Clean 5 BB Front Squat 5 Jumping Squat E2MOM for 12 min Power Clean + Front Squat + Hang Squat Clean + Sq. Clean + Front Squat Start @ 50% lightest movement and build to heavy complex. There is no rest on the…
9AM CLASS TODAY!!!! Strength: Weighted Pull Ups 6X3 Five rounds for time: 20 Toes to bar 15 Walk out walk in Push Ups 10 Back squats 135/95
” The Aftermath” Push jerk: 5-5-5-5-5 Please note on Tuesday, November 30th, the last class will be 6 p.m. “Diane” 21-15-9 reps of: Deadlift 225/185 155/125 115/85 Handstand push-ups or variations Cool down: Tabata double unders Please note on Tuesday, November 30th, the last class will be 6 p.m.