Wednesday, 12-26-12
NO 5 AM CLASS THURSDAY. SEE YOU @ 6 AM.
Strength: Clean and Jerk
2-2-1-1-1-1 (work up to heavy single)
WOD: 12 Minute AMRAP
5 Burpees
3 Cleans
2 Jerks
*weight should be 60% of heaviest rep from strength session*
NO 5 AM CLASS THURSDAY. SEE YOU @ 6 AM.
Strength: Clean and Jerk
2-2-1-1-1-1 (work up to heavy single)
WOD: 12 Minute AMRAP
5 Burpees
3 Cleans
2 Jerks
*weight should be 60% of heaviest rep from strength session*
30 RFT 4 Bar facing Burpee 3 Strict HSPU 2 Sq. Clean 225/155 1 Muscle Up (3 C2B, 5 Ring Row) *25 min Cap* Skill Work
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*
Strength: Back Squat Waves: 5 Reps AFAP 55%,65%,75% 60%,70%,80% AMRAP 15: 5 Toes to Bar 10 Hand-Release Pushups 15 Wallballs (20/14)
9am class today!! 4 X 400m run 2 min rest between Runs 5 Rounds: 15 Wallball 20/14 12 C2B Pull Ups 9 Floor Wipers
Strict Presses Min 0-4 Build to 3 RM Push Presses Min 5-9 Build to 3 RM Push Jerk Min 10-15 Build to 3 RM 20 Min AMRAP 20 Burpee BJO 24/20 15/12 AAB 10 Slam Balls
Strength: Power Cleans 75x3x2 80x3x2 85x2x2 WOD: 12 Min AMRAP 3 Power Cleans (155/115) 9 Box Jumps (24/20) 15 Double Unders (2 to 1 Singles)