Tuesday, 11-19-13
Strength/Skill – 8 min EMOM – 1 Power Clean + 2 Front Squats 85% of 1 RM PC
Complete as many rounds as possible in 15 minutes:
7 Push press, 135# (95#)
10 Overhead squat, 135# (95#)
15 Weighted Ab-Mat Sit-ups 30/15
Strength/Skill – 8 min EMOM – 1 Power Clean + 2 Front Squats 85% of 1 RM PC
Complete as many rounds as possible in 15 minutes:
7 Push press, 135# (95#)
10 Overhead squat, 135# (95#)
15 Weighted Ab-Mat Sit-ups 30/15
Happy Thanksgiving Eve !!!!! Skill: Snatch balance W.O.D 3 rounds for time of: 10 Overhead Squats 10 Good Mornings 10 Sit-ups 10 Push-ups 10 Pull-ups Cool Down: Tabata squats ( Sorry, tomorrow could be a little dangerous at the dinner table. )
From Wednesday July 11th-Monday July 16th there will be a 4 P.M. class. Strength/Skill – Bench Press 10 rounds, each for time of: 15 Push-ups Sprint 60 yards Rest 60 seconds Record total time from start to finish. The standard is a full one minute rest
Skillz: 15 Min Handstand work WOD: 6 x 3 MIN AMRAP- 20 Walking Lunges 10 Air Squat 10 Dips Max Front Squat 135/95 (Must come from the floor) Rest 2 Min between rounds. *Score is front squats for each rd combined* **Scale as needed**
EMOM 20 Min Even- 7 Thruster 115/85 + 3 Burpee Over BB Odd- 50 D/U Deadlift 5×3 #10 more than last week or 80-85% of 1 RM
12 min for : 5 sets 3 hang power clean + 3 hang sq. clean +1 Push Press + 1 Push Jerk + 1 Split Jerk Build to a moderate weight With a partner Complete 2 RFT 100 Walking Lunges with Wallball 20/14 (mixed couples use 20lb ball) 80 KBS 70/53 60 Toes to rings…
9AM TODAY! Strength;: 3 Position Power Clean: Power, Hang, Floor 6X3 starting at 60% and increasing weight 16 MINUTE ASCENDING LADDER 1 Power Snatch 135#/95# – 50 D/U’s – 15 T2B 2 Power Snatches – 50 D/U’s- 15T2B 3 Power Snatches – 50 D/U’s – 15 T2B……Increase Snatches by 1 Rep