Wednesday, 12-19-12
Strength/Skill -Snatch Grip Push Press find your 1 RM
3RFT
7 Pull-up/T2B Clusters (That’s a new one)
14 D.B. Hang Split Clean (Alternating Legs)
21 S.D.H.P. 95/65
1 Pull-up 1 T2B = 1 Cluster
D.B. Hang Split Clean – Demo
Strength/Skill -Snatch Grip Push Press find your 1 RM
3RFT
7 Pull-up/T2B Clusters (That’s a new one)
14 D.B. Hang Split Clean (Alternating Legs)
21 S.D.H.P. 95/65
1 Pull-up 1 T2B = 1 Cluster
D.B. Hang Split Clean – Demo
Warm up 3 RDs 10 Ring Row 10 Sit Up 5 Push up 100m Run 30 Min EMOM 6 Pull Up 6 t2b 50′ Farmers Carry 35/20
Strength: 2 Snatches 10 min EMOM Does not need to be TnG Sets 1-5 @ 50-75% range, use as warm up Sets 6-10 @ 80%. 5 min EMOM 2 X OHS with 5 sec pause at the bottom between 70-80% 3 Rounds for reps: 1 min Seated weighted Twists 20/14 1 min KBS 53/35 1…
Deadlift-9 sets 3×3 @ 75% of 1 RM 3×3 @ 82.5% 3×3 @ 87.5% 4 RFT 30 Wall Ball 20/14 20 Deadlifts 185/125 10 HR Push Up * 18 min Cap*
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…
Warm up: 3 rounds of Cindy: round 1: slow and easy round 2: light to moderate pace round 3: moderate pace Skill: Power clean WOD 3 rounds of: 1 min power cleans (95/65) 1 min thrusters (95/65) 1 min back squats (95/65) 1 min mountain climbers 1 min rest Team tabata sled races
Tuesday’s WOD has a portion outside. Bring appropriate clothing. The high will be 63 with winds 4-7 m.p.h. Morning crew it will be a little cooler in the A.M. Strength/Skill – Heaving Snatch Balance For time: 3 Snatch complex, 95# (65#) 30 Ring dips 2 Snatch complex, 95# (65#) 20 Ring dips 1 Snatch complex,…