Wednesday, 6-5-13
7X3 Banded Deadlifts – Band tension will be discussed prior to lifts
-then-
15 minute AMRAP of:
7 Power Clean & Jerks 155/105
14 Front Squats 155/105
200m – Run
7X3 Banded Deadlifts – Band tension will be discussed prior to lifts
-then-
15 minute AMRAP of:
7 Power Clean & Jerks 155/105
14 Front Squats 155/105
200m – Run
Strength/Skill – 4 x 2 Back Squat – Work up to a heavy Double E.M.O.M. – Even Minute – DB/KB Snatch x 4 DB70/KB70 – DB/55-KB/53 8 Burpees Odd Minute – 2 Back Squat @ 80% of your Heavy Double (From Strength)
Strength/Skill – Find your 1 RM – 3 Position Clean 5 x 1. Mid-thigh, Below the knee, Floor “Cindy” 20 min A.M.R.A.P. 5 – Pull-ups 10 – Push-ups 15 – Squats
Closed Thanksgiving. Friday: 8 and 9 am only. Christmas Party Dec. 15th. $20.00 pp Thanksgiving with the girls For Time – “Angie’s” House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats “Helen’s” House 400 meter Run 21 Kettlebell Swings (53/35) 12 Pull-Ups “Fran’s” House 21 Thrusters (95/65) “Nancy’s” House 400 meter Run…
Strength/Skill – Weighted Pull-ups WOD 5 Rounds for Time: 5 Tire Flips 10 Burpee Pullups 25 DU’s
We are offering open gym hoursĀ 9 and 10AM on Sundays!!!! 6 RFT- 13 Thrusters 115/85 14 T2B Front Squat – 65%x3, 70% x 3, 75% x 3, 80% x 3, 85% x 3
TODAY IS FGB 6!!! Warm-up: 3RFT – 25 Double Unders 200m – Run FIGHT GONE BAD Wall Balls 20/14 S.D.H.P. 75/55 Box Jump 20/18 Push Press 75/55 Row (Calories)