Monday, 12-10-12
Happy Birthday to Jessica DeTore
Strength/Skill – HALTING CLEAN GRIP DEADLIFTS
3 R.F.T.
5 PUSH JERKS 135/95
10 RACKED D.B. STEP UPS 20/18
15 DEADLIFTS 135/95
Happy Birthday to Jessica DeTore
Strength/Skill – HALTING CLEAN GRIP DEADLIFTS
3 R.F.T.
5 PUSH JERKS 135/95
10 RACKED D.B. STEP UPS 20/18
15 DEADLIFTS 135/95
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/Skill: Clean- find your 1RM 25 Pull Ups 200m run 21 Thrusters 95/65 400m run 21 Thrusters 200m run 25 Pull Ups
Squat Clean Set 1: 21 reps Set 2: 15 reps Set 3: 9 reps Set 4: 6 reps Set 5: 3 reps Set 6: 1 rep Set 7: 1 rep Set 8: 1 rep Start at about 50% of your 1RM and increase each set by 10% The goal is to do each set unbroken….
WOD: 12 Min AMRAP – 15 Wall Balls 20/14 10 HR Push Up 5 Push Jerk 135/95 Strength: 5×5 Deadlift @ 72.5% After each rep, release hands and reset *Scale as needed*
15min Skill work or bench press 4×10 For reps- 0:00-10:00 5 Deadlifts 275/205 10 HSPU 20 Bar Hops 10:00-15:00 rest 15:00-25:00 35 D/U 12 Pull Ups 8 Thruster 115/85
Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes. Strength/Skill – Front Squat 5 x 3 3 R.F.T. 22 Kettlebell swings (2 pood) 22 Box jump 24/20 inch box Run 400 meters 22 Burpees 22 Wall ball shots (20/14 pound ball)