Tuesday, 9-18-12

Strength: 6X3 OHS Work up to a heavy triple.   3 rounds for time: Run 400 meters 12 Power Snatch (155/105) 21 GHD Situps/ Weighted Sit Ups 35/25

If you drink soda read this>>> W.O.D. – Three rounds for time 30 – Box Jumps 15 – Ring Dips 10 – Squat Cleans 135/95 95/65 65/35 5 Wall Climbs 30 Double unders

Warm up: Hamstring and Quad stretching Calf stretching 15 Jumping Squats as high as you can jump EMOM for 12 min 40yd Sprint 5RFT 12 HR Push Up 9 Hang Power Clean 95/65 6 s2oh 9 min CAP

Closed Thanksgiving. 8 and 9 am classes Friday. I am collecting $ for Christmas party. Tempo Back Squats 5 sec down, 2 sec hold, explode up. 3-3-3-3-2-2-2-1-1 With a partner, complete 3 alternating sets each of: 25 Wall Balls 20/14 Run 200 meters together 25 KB Swings 53/35 Run 200 meters together * Partner 1…

Strength/Skill – 1 1/4 Front Squats 5×3 For time: 9-6-3 Thrusters 135#/95# Handstand push-ups If not RX rep scheme is 21-15-9

  WOD: Partner Holleyman 40 Rounds for Time: 5 Wall Balls 20/14 3 Handstand Push ups 1 Power Clean 225/155