Wednesday, 4-17-13
METCON
21-15-9
Deadlift – 315/205
Box Jumps – 24/20
21-15-9
Squat Clean – 135/95
Ring Dips
METCON
21-15-9
Deadlift – 315/205
Box Jumps – 24/20
21-15-9
Squat Clean – 135/95
Ring Dips
Partner WOD Saturday -“THE THREE HUNDRED” Strength/Skill -Daedlifts Tabata’s Deadlift Lifts 225/135 Push-ups Hang Power Cleans 95/65 There will be a Memorial Day “Paleo” BBQ on Saturday, May 26 for members and family following the WOD. Bring your favorite Paleo dish. Please sign-up so we can have a head count.
Strength – O.H. Squats 3-3-3-3 For time 3 100′ Bear Walks 21 O.H. Squats 95/65 NO RACK – SNATCHED ONLY 21 K2E 2 100′ Bear Walks 15 O.H. Squats NO RACK – SNATCHED ONLY 15 K2E 1 100′ Bear Walk 9 O.H. Squats NO RACK – SNATCHED ONLY 9 K2E
Strength/Skill – 12 min.E.M.O.M. – Even Min. T.2.B. – 5-10-15 Beg, Int. Adv. Odd Min. – Beg./Int. 10 Goblet Squat 53/35 Adv. 12 Alternating Pistols 3 R.F.T. 20 S.2.O 115/75 25 Pull-ups 30 K.B. Swings 70/53
5AM Tuesday and Thursday classes will start next week! Strength/Skill – EMOTM 8 Minutes 1 Clean 2 Jerk 5 Chest to Bar Pull-ups 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Back Squat 135/95 One Arm Alternating Dumbbell Snatch – 35/55
For Time- Karen meets MOM 150 Wall Balls EMOM 100′ Shuttle Run
Strength: Back Squats 3×10 @ 50, 60, 70% 1RM “Jennifer” 26 Min AMRAP 10 Pull Up 15 KBS 70/53 20 Box Jumps 24″/20″ Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service….