Saturday, 9-28-13
5 Rounds:
1 Rope Climb
8 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
4 Front Squats (135/95)
2 Jerks (135/95)
5 Rounds:
1 Rope Climb
8 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
4 Front Squats (135/95)
2 Jerks (135/95)
PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. Afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Well, it’s that hot time of year. The…
Strength: Power Clean and Jerk Work up to a heavy triple. For time: 500m row Immediately into… 9-15-21 reps of: Squat Clean 135/95 Chest-to-bar Pull-up Wall Balls 20/14
Stan Wong 5K Saturday May 21st…Gym will be closed. Wear appropriate shin protection for rope climbs….no shin protection = no rope climbs. Strength- E2MOM for 10 min 5×5 Strict Press 75% of 1 RM For Time- 5 Rope Climbs then.. 3 RFT 5 Bar Muscle Up 15 KBS 53/35
8 and 9am tomorrow, closed Christmas Day! 15 Min: 5 Min for heavy Snatch Grip Deadlift 5 Min for heavy Snatch Grip High Pull 5 Min for heavy Snatch AMRAP in 20 minutes 5 Pull-Ups 7 Push-Ups 9 SDHP (95/65 lb) 12 Windshield Wipers
Strength/Skill: Front Squats 5×5 @ 70% 21-15-9 Deadlifts 225/155 Toes to Bar Ring Dips
Have you signed up for the Open Yet????? Back Squats 5-5-5-5-5-5 Sets 1-3 : Warm Up Sets, 50-65% Sets 4-6: Working Sets 75-85% 5 rounds for max reps: 1 minute Toes to Bar 1 minute Burpee Box Jumps (24/20) 1 minute AAB Rest 2 minutes between sets