Friday, 9-13-13
Reminder:No Saturday classes. We will be at the fall Throwdown in Ct.
Strength/Skill – Push Press 3RM
3 R.F.T.
5 – Shoulder Rolls
10 – Back Squats 225/185
15 – Knees to elbow
20 – D/U’s
Reminder:No Saturday classes. We will be at the fall Throwdown in Ct.
Strength/Skill – Push Press 3RM
3 R.F.T.
5 – Shoulder Rolls
10 – Back Squats 225/185
15 – Knees to elbow
20 – D/U’s
Happy December!! W.O.D. 100 Thrusters, 135#/95# 5 Burpees, on the minute every minute
Strength/Skill – Push/Split Jerk – 1 RM 7 rounds: 5 Power Cleans (70%) 30 DU 7 Strict C2B Pull ups
E2MOM for 12 min 2 Deadlifts *Increasing, build to a heavy double* 5 min AMRAP Hollow Rocks EMOM- 5 Deadlifts 225/155 …rest 2 min… 7 min AMRAP Wallballs 20/14 EMOM- 5 Deadlifts 225/155
Strength/Skill – Bench Press 5×3 5 R.F.T. 40 D/U’s 10 Push Presses 155/115 200m Run Cool Down 10 x 5 Pull-ups
Strength/Skill – Weighted Pull-Ups/Chin-Ups 2-2-2-2-2 3 R.F.T. 400 meter run 1.5/1.0 pood Kettlebell swing x 21 Pull-ups 12 reps
8 and 9 am classes only today!!! For Time, with a Partner – 40 Power Cleans (135, 95) – 50 Box Jump Overs – 60 Shoulder to Overhead (135, 95) – 70 Burpees to a Plate – 80 Power Snatches (75, 55) Buyout – Accumulate 1500 M Row while partner holds plate overhead