Thursday, 3-21-13
Strength/Skill – 3 Position Clean – High Hang – Mid Thigh- Floor 5-5-5-5-5
WOD: 50-40-30-20-10
Over Head Plate Lunge (45/25)
KB Swing (55/35)
Strength/Skill – 3 Position Clean – High Hang – Mid Thigh- Floor 5-5-5-5-5
WOD: 50-40-30-20-10
Over Head Plate Lunge (45/25)
KB Swing (55/35)
12 Min EMOM Even: 15 Hollow Rock Odd: 15 Sit Up 15 Min AMRAP 25 Wall Ball 20/14 15 C2B Pull Ups (20 Pull up or 30 Ring Rows) 9 Power Clean & Jerks 135/95
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…
NO 5 A.M. CLASS TODAY 6 A.M. AND 7 A.M. Strength/Skill – Three Position Snatch (Ground, above knee, high hang) x 3 keep it between 60-70%. This is a skill. 21-18-15-12-9-6-3 reps, for time of: Good mornings (45#/33#) K.2.E. Overhead Squat (135#/95#) New open gym hours – Tuesdays & Thursdays 7 P.M. and Saturdays @…
12 Min EMOM Min 1- 40 D/U’s Min 2- 21/15 Cal Row Min 3- 40 sec Sorenson Hold 40 Deadlifts 30 Hang Power Cleans 20 Front Squats 10 Squat Clean Thrusters 20 Front Squats 30 Hang Power Cleans 40 Deadlifts Use 1 Bar 18 Min cap
12 min EMOM 8 weighted lunges 8 floor presses Workout 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots, 20-lb. ball to 10 feet 100 double-unders
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