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
Strength/Skill – Front Squat 5-5-3-2-1 21-15-9 One Arm D.B./K.B. Thrusters C2B Pull-ups
Skills 15 min Handstand walk practice WOD 25 Min EMOM Min 1- 65% of 1 RM Sq. Snatch Min 2- 70% Min 3- 75% Min 4- 80% Min 5- 85%
Strength/Skill: 8 min EMOM Power Snatch, Snatch Balance, Snatch Push Press @75% of 1RM “Diane” 21-15-9 Deadlifts 225/185 HSPU’s
Every 90 sec x 10 sets Power Clean & Push Jerk 3-3-3-2-2-2-1-1-1-1 Sets 1-3: 45-65% Sets 4-6: 70-85% Sets 7-10: 87.5%+ 15 min 1 Push Up 2 Plank Shoulder Taps 1 Wall Climb- tight form 2 Handstand Shoulder Taps 2 Push Ups 4 Plank Shoulder Taps 1 Wall Climb 4 Handstand Shoulder Taps….
Strength/Skill – Split Jerk 60×2, 65×2, 70×2, 75x3x2, 80x3x2 7 min AMRAP 10 Front Squats 115/85 10 Pull-ups Rest 4 Minutes 7 min AMRAP 10 Burpees (Bar facing, over your deadlift bar) 10 Hang Power Snatches (95/65)
7 min EMOM Min 1 – 7 Hang Squat Cleans + 1 Push Jerk Min 2 – 6 Hang Squat Cleans + 2 Push Jerk Min 3 – 5 Hang Squat Cleans + 3 Push Jerks Min 4 – 4 Hang Squat Cleans + 4 Push Jerks Min 5 – 3 Hang Squat Cleans +…