Wednesday, 3/2/2011
BRING APPROPRIATE CLOTHING, WE ARE RUNNING TODAY.
W.O.D. – 5 RFT
Run 400 m
30 D/U’s or 90 S/U’s
20 KB Swings 53/35
1 min Hanging or Press L-Sits
BRING APPROPRIATE CLOTHING, WE ARE RUNNING TODAY.
W.O.D. – 5 RFT
Run 400 m
30 D/U’s or 90 S/U’s
20 KB Swings 53/35
1 min Hanging or Press L-Sits
5AM classes start today!!! Strength/Skill – 2 Front Squat + 1 Push Jerk x 5. 75 – 85% of your 1 RM. Look in your folders. 3 R.F.T. 30 Hang Cleans – 73/115 20 Burpees over the Bar 10 Box Jumps – 24/30 5 Muscle-ups
Push Jerks 5×5 5RFT 400m Run as fast as possible 15 Front Squats 115/75 10 Push Jerks Rest 2 Min between sets
Tabata Stations: Row (calories) Reverse Crunches KB Swings Air Squats
Back Squat 5-5-5-5-5-5 Build Control on the way down, fast on the way up Sets 1-3: Warmup sets, 40-60% 1RM Set 4-6: Working sets, 70-85% 27-21-15-9 C2B Pull Ups Bar facing Burpees
Strength/Skill – 10 MIN EMOM Even min. 5 High Hang Power Cleans (Light Weight A.F.A.P.) Odd min. 5 Burpees For time 5 Clean and Jerks, 205/145 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats) 30 S.D.H.P. 75/45 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)…
No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games. Strength: 2-Position Power Snatch (floor, knee) – RM; 85%- 90% (% of RM) X 3 Sotts Press- 3X3 4 Rounds: 4 minutes minutes work, 1 minute rest* 15 Box Jump (24/20)** 10 Wall Ball (20/14) 5 Burpees *Complete 2 wall…