Saturday, 2-23-12
One round of Cindy (5 pull-ups, 10 Push ups, 15 Air Squats)
2 Cleans (Squat) 135/95
One round of Cindy
4 Cleans
One round of Cindy
6 Cleans
One round of Cindy
8 Cleans
One round of Cindy
10 Cleans
One round of Cindy (5 pull-ups, 10 Push ups, 15 Air Squats)
2 Cleans (Squat) 135/95
One round of Cindy
4 Cleans
One round of Cindy
6 Cleans
One round of Cindy
8 Cleans
One round of Cindy
10 Cleans
Strength/Skill – Push Press – 3 Rep Max TnG 15 – 12 – 9 – 6 – 3 reps for time: Chest to bar pull-up Power Clean Push-up
For time: 3 RDs 800m Row 600m Run … followed by … 3 RDs 30 Weighted Sit Up 50/35 (GHD) 18 /12 AAB Cal 100′ HS Walk (Bear Crawl) *30 min Cap* Weekly Midline/extra credit- 3 Rounds, resting 2:00 between: 100′ Single DB OH Walking Lunge 30 Weighted AbMat Sit-Ups 10 Romanian Deadlifts 3 Sets:…
Partner 1 rows for 1:00 while partner 2 accumulates reps, then switch. After both partners have done the first exercise, move on to the next. 1:00 on rower 1:00 of D.U.’s 1:00 on rower 1:00 of burpees 1:00 on rower 1:00 of KBS (53/35#) 1:00 on rower 1:00 on OH lunges w/KB
REMINDER MEMBERS – MEMBERS WHO WERE GRANDFATHERED INTO OLD PRICES ( BEFORE INCREASES TOOK EFFECT APRIL 15TH ) NEED TO KEEP THEIR MEMBERSHIP CURRENT/ NO LAPSES, IN ORDER FOR THOSE FEES TO REMAIN IN EFFECT. LAPSES WILL RESULT IN NEW CONTRACT FEES. Strength/Skill – Hang Squat Clean 3-3-3-3-3 Final weigh ins are today!!! For Time:…
Strength/Skill – O.H Squat 5×1 AMRAP 20 Minutes 10 Overhead Squats – 125/83 10 Hang Cleans – 125/83 300 Meter Run
Strength/Skill – S.D.H.P. – 5-5-5-5 TnG 10 R.F.T. 3 Snatch Grip Deadlift (95#/65#) 3 Hang Power Snatch 3 Overhead Squat