Wednesday, 3-14-12
Important Membership Change Inforamtion
Strength/Skill – Weighted Push-ups
15 min AMRAP
8 Clapping Push-ups
8 Kness to Elbows
8 Thrusters 95/65
Important Membership Change Inforamtion
Strength/Skill – Weighted Push-ups
15 min AMRAP
8 Clapping Push-ups
8 Kness to Elbows
8 Thrusters 95/65
Strength: OHS work up to a heavy triple Tabata Box Jumps 24/20 KBS 53/35 T2B Wall Balls 20/14 with 1 min rest between exercises
Strength: Deadlifts 10 @ 55% 10 @ 65% 8 @ 75% 4 @ 85% 2 @ 95% For time: 150 Step-ups on a 20″/18″box Men use 25 pound dumbbells Women use 15 pound dumbbells Be sure to alternate legs on the up & down No hook grip on the dumbbells Try to use the muscle…
We would like to present Yoga for athletes. We will be offering 2 free Vinyasa style classes. Tuesday the 19th @ 9:15am and Wednesday the 20th @ 7pm. There are several benefits of Yoga, some of which are : Loosen tight muscles Improve flexibility and mobility Improve muscular endurance and core strength. Improve stress and…
6 and 7 am classes cancelled today. Strength: Front Squat 5 @ 65% 3 @ 75% 1 @ 85% Every 2 min for 10 min 3 @ 75% of 1 RM 3RFT 200m Row 100m Walking lunges 50 Air Squats
Strength/Skill – Power Snatch 5-5-3-3-2-2-1 As reps decrease, weight increases. Team WOD: Partner up and as a team, complete the following for time: 25 Squats 25 Push-ups 25 Pull-ups 25 Sit-ups 50 Squats 50 Push-ups 50 Pull-ups 50 Sit-ups 75 Squats 75 Push-ups 75 Pull-ups 75 Sit-ups
Strength Work up to a heavy triple power snatch You pick : Cindy (20 Min AMRAP) 5 Pull up 10 Push Up 15 Air Squats OR… Mary (20 Min AMRAP) 5 Handstand push-ups 10 1-legged squats 15 Pull-ups