Thursday, 12-27-12
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)
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)
5 ROUNDS 10 THRUSTERS 15 TOES TO BAR 250 M ROW SKILL WORK….HSPU, KIP, PULL UPS, T2B….
10 Min EMOM3 Front Squats @ 70% Partner Wod 50-40-30-20-10DB Thrusters 50/35Burpee Pullups
Skill:T2B skill work with goal on stringing multiple together For Time: 15 Burpee Box Jump Overs 24/20 15 power Cleans 135/95 15 Burpee Box Jump Overs 30 Front squats 135/95 15 Burpee Box Jump Overs 15 Push Jerks 135/95 15 Burpee Box Jump Overs
Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. E3MOM for 12 min 8 Back Squats all sets between 65-75% of 1 RM 3RFT 12 Bar Muscle Ups (20 Pull Ups) 18 Thrusters 115/85 22 Lat Burpee Over…
Srength/Skill: 12 min to find your 1RM Snatch balance. 5 rounds for time 50 D/U’s 15 OH squats (95/65#) 20 weighted sit-ups 35/25
Strength: 5X5 Front Squats @ 70% Three rounds of: Max reps in a min. Pass Throughs (w.push up in the front and dip in the back) Sumo deadlift high-pull, 75 pounds (Reps) Burpees (Reps) Push-press, 75/55 pounds (Reps) Pull Ups (reps) 1 min rest