Wednesday, 2-8-12
Strength/Skill – Weighted Push-ups (Cindy)
Pistols (Mary)
“Cindy”
20 min. A.M.R.A.P.
5 Pull-ups
10 Push-ups
15 Squats
or….Cindy’s evil twin sister……
“Mary”
20 min. A.M.R.A.P.
5 H.S.P.U.’s
10 Pistols
15 Pull-ups
Strength Skill – Clean & Jerk 5 x 1 7 min AMRAP: 2 Power clean + jerk (50 % of 1 RM) 2 Burpees 4 Power clean + jerk (50 % of 1 RM) 4 Burpees 6 Power clean + jerk (50 % of 1 RM) 6 Burpees
Strength/Skill – Push Press 3-3-3-3-3 Isabel meets Cindy For time complete the following: 15 Snatch then: 10 rounds of Cindy: (5 Pullups, 10 Hand Release Push Ups, 15 Air Squats) Then: 15 Snatch RX Men: 135 RX Women: 95 Masters Men: 115 Masters Women: 75 Scaled Men: 95 Scaled Women: 65
PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. All afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength/Power Cleans – 5-5-5-5 (80% of 1…
Strength: Every :15 for 5 Min 1 Power Snatch @75% 1RM rest 2 min Every :15 for 5 Min 1 Power Clean @65-80% 1RM (add 5-10# from last week) 16 min AMRAP 100 Back Squats (taken from the ground) @40% of 1rm with remaining time AMRAP Burpee to plate 25/10
14 min E2MOM 5 Strict Press For time: 25 Wall Balls 20/14 30 Ground to Overhead 115/85 25 Wall Ball 20 Ground to Overhead 25 Wall Ball 10 Ground to Overhead *12 min Cap*
” 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.