Tuesday, 2/15/2011

Strength/Skill – 8 min EMOM – 1 Power Clean + 2 Front Squats 85% of 1 RM PC Complete as many rounds as possible in 15 minutes: 7 Push press, 135# (95#) 10 Overhead squat, 135# (95#) 15 Weighted Ab-Mat Sit-ups 30/15

Warm up: 2RDs at easy pace 5 behind the neck snatch grip push press 7 Muscle Snatch 7 Low Hang Power Snatch 10 Air Squats 12 Min EMOM Min 1 & 2 – 3 Power Snatches @ 50% of 1RM Min 3 & 4 – 3 Power Snatches @ 55% Min 5 & 6 –…

Surprise!!!!!!! Come in and get it!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Strength: Death by Farmers Carry 53/35 Hang Power Cleans: 5X3 working up to a heavy triple AMRAP 9 minutes of: 9 Deadlifts 185/135 9 Push ups 9 Knees-to-elbows

Open gym today at 4PM. Remainder of classes cancelled this afternoon. Strength: Snatch Balance- 50%x3, 60%x5 Snatch – 70%x1, 75%x1, 80%x1x3 Snatch Pull – 100%x2x3 7RFT 2 Rope Climbs 4 Wall Climbs 6 Med Ball Cleans 50 D?U’s

Warm up: 3 RDs at easy pace 10 Air Squats 10 DB Push Press 5 Push Up 3 Burpee 10 BB Thruster 8 Min EMOM 10 Sit up + 10 Hollow Rock “Kalsu” 100 Thruster 135/95 EMOM 5 Burpee *20 min Cap* (1945-1970) was an All-American tackle at the University of Oklahoma in 1967. He…