Monday, 3-19-12
Important Membership Change Inforamtion
Strength/Skill – O.H. Squat – Build to a heavy 3 RM
3 RFT – RX 5 RFT – No RX
5 – O.H. Squats 155/105
10 – C2B Pull-ups
15 – Burpee Box Jumps
Important Membership Change Inforamtion
Strength/Skill – O.H. Squat – Build to a heavy 3 RM
3 RFT – RX 5 RFT – No RX
5 – O.H. Squats 155/105
10 – C2B Pull-ups
15 – Burpee Box Jumps
Warm up: 3RD at easy pace 10 Air Squats 20 D/U :30 Squat Hold 12 min to complete: Back Squats 5×5 @ 80% 3RFT 10 DB Snatch, left arm 50/35 10 OHS, left arm 50/35 10 Pull Up 10 DB Snatch, right arm !0 OHS, right arm 10 Pull Up *18 min Cap*
Skill Work 15 min AMRAP 20 Thruster 75/55 15 HSPU 2:1 1 Rope Cimb 3:1
15 min to establish 10 rep max Deadlift 3RFT: 30/25 Cal Row 20 Box Jump Overs 24″/20″ 10 Deadlifts 275/205 *15 min Cap*
Stan Wong 5K Saturday May 21st…Gym will be closed. Wear appropriate shin protection for rope climbs….no shin protection = no rope climbs. Strength- E2MOM for 10 min 5×5 Strict Press 75% of 1 RM For Time- 5 Rope Climbs then.. 3 RFT 5 Bar Muscle Up 15 KBS 53/35
Strength – Front Squats 5-5-5-5-5 W.O.D. – “Cindy’s Evil Mother” 20 minute A.M.R.A.P. 5 – C2B / Jumping Pull-ups 10 – Ring Push-ups 15 – Front Squats (95/65)
Strength/Skill: 8 min EMOM 1 Power Snatch + 1 OHS + 1 Snatch increasing weight as long as form is good!!! Team Karen 200 Wall Balls *2 Person Teams *Every Break/Transition/drop the ball, you must complete 10 synchronized burpees