Thursday, 2-7-13
Strength/Skill – BTN Push Press 3RM
3 Rounds
10 Deadlifts – 95/135
10 Front Squats – 95/135
10 Hang Power Cleans – 95/135
10 Push-Jerks – 95/135
Strength/Skill – BTN Push Press 3RM
3 Rounds
10 Deadlifts – 95/135
10 Front Squats – 95/135
10 Hang Power Cleans – 95/135
10 Push-Jerks – 95/135
For Time: 21-18-15-12-9 Box Jumps 24/20 KB Swings 1.5/1.0 K2E
Partner WOD Saturday. The BBQ is Saturday, March 26. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order. Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM. There will be…
7 min EMOM Min 1 – 7 Hang Squat Cleans + 1 Push Jerk Min 2 – 6 Hang Squat Cleans + 2 Push Jerk Min 3 – 5 Hang Squat Cleans + 3 Push Jerks Min 4 – 4 Hang Squat Cleans + 4 Push Jerks Min 5 – 3 Hang Squat Cleans +…
No 5AM classes until September!!! Strength: Backsquats 4×6 @ 80-85% 18 – 15 – 12 – 9 – 6 – 3 PUSH JERK 135#/95# PULL UPS 3:1 DOUBLE UNDERS AFTER EACH SET
Strength/Skill – Bench Press – Find your 3RM in 15 mins 3 R.F.T. 2 – Clusters 135/95 6 – Muscle-ups Ring/Bar Scaled (3:1 – 3 Pull-ups, 3 Dips) 10 – K.B. Power Snatches 53/35 1 Clusters = 1 Burpee Power Clean + 1 Burpee Squat Clean + 1 Burpee Squat Clean Thruster
Strength- Power Clean 70% x 3 x 5 Push Jerk 60% (of split jerk) x 3 x 5 WOD- In 9 minutes, the athlete will complete as many reps as possible beginning with: 225/155 lbs Deadlifts, 12 reps Bar Facing Burpees, 12 reps 225/155 lbs Deadlifts, 10 reps Bar Facing Burpees, 10 reps 225/155 lbs…