Thursday, 3-28-13
Reminder: no PM classes tomorrow.
Strength/Skill – BHN Push Press 5×3
3 R.F.T.
6 – TGU”S 53/35
12 – Power Cleans 115/85
18 – Weighted 53/35 Step-ups 20/18
Reminder: no PM classes tomorrow.
Strength/Skill – BHN Push Press 5×3
3 R.F.T.
6 – TGU”S 53/35
12 – Power Cleans 115/85
18 – Weighted 53/35 Step-ups 20/18
Strength – Shoulder Press 3-3-3-3 W.O.D. – 5 R.F.T. 8 O.H. Squats 135/95 12 Burpee pull-ups 16 K2E
HERE YOU GO MADDIE !!! IT’S POSTED ON THURSDAY NIGHT In Teams of 3: 100 Calorie Row 100 Deadlifts 135/95 80 Calorie Row 80 Power Cleans 60 Calorie Row 60 Front Squats 40 Calorie Row 40 Push Jerks 20 Calorie Row 20 Bear Complex
NO EVENING CLASSES TODAY. Strength/Skill – Halting Clean Deadlift + Hang Clean + Clean – work up to a heavy “DOABLE” single..NOT A ONE REP MAX Three sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Box Jumps (24″/20″) 60 seconds of Push…
Back Squats 3 reps @ 60% 3 reps @ 65% 3 reps @ 70% 2 reps @ 75% 2 reps @ 80% 2 reps @ 85% with 2 sec pause at bottom 3 rounds for time: 12 Power Snatches 135/95 6 Muscle Ups /Scale 9 BMU/ 12 C2B 12 Overhead Squats 6 Muscle Ups
Just giving you all the heads up that there is still construction going on at the gym. 2 RDs 10 BB Hang Power Snatch 10 BB OHS 10 Banded Pull Aparts 7 Burpee EMOM x 11 Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch 60-65% Minute 4: Rest Minutes 5-6-7: 2…
W.O.D. 8 min AMRAP 10 wall balls (20/14) 10 Knees 2 Elbows Rest 2 min 8 min AMRAP 1 rope climb (3 to 1 ascents) 30 double unders (3 to 1) Rest 2 min. 8 min. AMRAP 10 Goblet Squats(55/35) 10 Goblet Lunges Score total rounds.