Thursday, 2/24/2011
Skill – Double Unders
W.O.D. – Alternating Tabata
Push Press 75/45
Front Squat 75/45
Morning classes 6am 7am 8am 9am 10am
Evening hours 3pm 4pm 5pm 6pm
Skill – Double Unders
W.O.D. – Alternating Tabata
Push Press 75/45
Front Squat 75/45
Morning classes 6am 7am 8am 9am 10am
Evening hours 3pm 4pm 5pm 6pm
Christmas party Saturday, Dec.12th. Strength- Unbroken Deadlifts 15 reps – Lightest weight 10 reps – Heavier than first set 5 reps – Heavier than before 10 reps – Real close to prior set weight 15 reps – Close to second sets weight. (All sets must be unbroken) WOD: You Choose between the three depending on…
Strength: 1 Strict Press + 2 Push Presses + 3 Push Jerks X 5 12 MINUTE AMRAP 5 PUSH PRESS 135#/95# 10 BOX JUMPS 24″/20″ 30 DOUBLE UNDERS
PARTNER WOD 30 MINUTE AMRAP 10 SNATCHES 135#/95# 20 PULL UPS 30 T2B 200 M RUN 1 Person works at a time..run together!
Important Membership Change Inforamtion Strength/Skill – Weighted Dips Three rounds for time: 30 Hang powercleans 95/65 30 Deficit push-ups *Push-ups are to be completed between a pair of 25/15# plates.
Every 1:30 for 8 sets (12 min) 5 Deadlift 225/155 + 10 Box Jump Overs 24″/20″ ” Chelsea” 30 min EMOM 5 Pull Up 10 Push Up 15 Air Squats *Rounds should be completed within :45* *Scale reps to complete every round. Reps should look like 5-5-10 or 15*
U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived…