Thursday, 3/10/2011
Please take note of schedule change: Tuesday and Thursday morning classes are from 6AM to 7AM only. Starting March 15th. Thank you!
W.O.D. – For time:
20-18-16-14-12
S.D.H.P.
Box Jump 24/20
Please take note of schedule change: Tuesday and Thursday morning classes are from 6AM to 7AM only. Starting March 15th. Thank you!
W.O.D. – For time:
20-18-16-14-12
S.D.H.P.
Box Jump 24/20
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Deadlifts 10 @ 55% 10 @ 65% 6 @ 75% 8 @ 80% 6 @ 85% 4 @ 90% of 1RM 5RFT 5 Snatches 135/95 10 KBS 53/35 50 D/U’s 20 min CAP
15 min to get your 1RM: Back Squat Shoulder Press Deadlift Scaling Beginning athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. This should not be a super big grind. The objective for all lifts is to get 3 reps with optimal mechanics at a very heavy load, not…
Strength/Skill – Find 1 RM Power Clean 10 Minute AMRAP: 7 Hang power cleans (50 % of 1RM HPC) 7 Bar facing burpees 5 K.2.E./T.2.B Complex – 1 K.2.E. / 1T.2.B. = 1 Rep
Strength OHS 10×3 Work up to a heavy-ish 3 Wod Running Clock 0:00-10:00 6 T2B 12 HR Push Up 18 Burpee 10:00-17:00 Est. 1 RM Clean and Jerk.
Strength- 5×5 Deadlift @75% of 1 RM WOD- 4 Minute AMRAP: 6 Alt Pistols 12 Ring Rows Rest 3 Minutes 4 Minute AMRAP: 10 Toes to Bar 50 ft Bear Crawl Rest 3 Minutes 4 Minute AMRAP: 25 Double Unders 10 Wall Balls (20/14)
Strength/Skill – Close Grip Bench Press 5 x 3 5 R.F.T. 7 Deadlifts 275/185 30 Squats 7 Strict H.S.P.U.’s