Wednesday, 3-21-12
Important Membership Change Inforamtion
Strength/Skill – Weighted Dips
Three rounds for time:
30 Hang powercleans 95/65
30 Deficit push-ups
*Push-ups are to be completed between a pair of 25/15# plates.
Important Membership Change Inforamtion
Strength/Skill – Weighted Dips
Three rounds for time:
30 Hang powercleans 95/65
30 Deficit push-ups
*Push-ups are to be completed between a pair of 25/15# plates.
Have you signed up for the Open Yet????? Back Squats 5-5-5-5-5-5 Sets 1-3 : Warm Up Sets, 50-65% Sets 4-6: Working Sets 75-85% 5 rounds for max reps: 1 minute Toes to Bar 1 minute Burpee Box Jumps (24/20) 1 minute AAB Rest 2 minutes between sets
Strength: 8min EMOM 3 Deadlifts @ 70% Granite Games 2017 Online Qualifier 12 minute AMRAP 10 hang squat clean (135/95lbs) 10 alt. front rack reverse lunges in place (135/95lbs) 20 chest-to-bar pull-ups
Warm up: 3 RD at easy pace 10 BB deadlift 10 Reverse Hypers 10 DB Push Press 0:00 – 7:00 10 Deadlift 135/95 10 Jumping Squats 10 HSPU 2:1 7:00 – 10:00 rest 10:00 – 17:00 12Pull Up 12 T2B 6 DB Power Clean 50/35 17:00 – 20:00 rest 20:00 – 27:00 12 DB Snatch…
Come watch then Open tomorrow night. First heat 5:30!!! Wine and watch!!! With a partner, complete: Run 400 meters together 3 alternating sets each of 10 Deadlifts 225/155 Run 400 meters 3 alternating sets each of 8 Deadlifts Run 400 meters 3 alternating sets each of 6 Deadlifts Run 400 meters 3 alternating sets…
Tabata :20 on/ :10 off Box Jumps 24/20 KBS 53/35 Ring Dip Wall Ball 20/14 Floor Press 115/85 Skill Work
Strength/Skill: 8 min EMOM Power Snatch, Snatch Balance, Snatch Push Press @75% of 1RM “Diane” 21-15-9 Deadlifts 225/185 HSPU’s