Monday, 2-3-14
Please bring a change of shoes with the inclement weather that has been THRUSTERED upon us
Strength/Skill – Halting Clean Deadlift – 3 X 5
7-6-5-4-3-2-1
Hang Cleans – 133/215
Wall Climbs
Please bring a change of shoes with the inclement weather that has been THRUSTERED upon us
Strength/Skill – Halting Clean Deadlift – 3 X 5
7-6-5-4-3-2-1
Hang Cleans – 133/215
Wall Climbs
Strength/Skill – 1 Clean Deadlift + 1 Hang Squat Clean = 1 Cluster. 5 x 2 Clusters TnG (70-80% of 1 RM) 5 R.F.T. 7 – Inverted Burpee’s 17 – S.D.H.P – 75/45 27 – Russian Swing 53/35
Strength: Power Clean + Push Press + Split Jerk x 6 start @ 60% of Push Press and build to heavy single 27-21-15-9 Cluster 75/55 Bar Hop 200m Run After each rd.
One Bar – One weight – 95/65 21-15-9 Thrusters Hang Power Cleans Front Squats Double Unders Russian Swing 70/53
Hero Wod “Small” 3 RFT 1000 meter Row 50 Burpees 50 Box Jumps 24/20 800 meter Run
Closed New Years Day! 7 RFT: 50 D/U 10 Bar Facing Burpee 5 Power Snatch 165/105
Complete as many reps as possible in 3 minutes of: 10 OHS 135/95 20 KBS 70/53 25 Toes to bar 30 Box jumps, 24″ box 25 KB Sumo-deadlift high-pull 70/53 20 Burpees 10 Shoulder to overhead135/95 *rest 2 min * Complete as many reps as possible in 6 minutes of: 10 OHS 135/95 20 KBS…
Strength/Skill – 1 Clean Deadlift + 1 Hang Squat Clean = 1 Cluster. 5 x 2 Clusters TnG (70-80% of 1 RM) 5 R.F.T. 7 – Inverted Burpee’s 17 – S.D.H.P – 75/45 27 – Russian Swing 53/35
Strength: Power Clean + Push Press + Split Jerk x 6 start @ 60% of Push Press and build to heavy single 27-21-15-9 Cluster 75/55 Bar Hop 200m Run After each rd.
One Bar – One weight – 95/65 21-15-9 Thrusters Hang Power Cleans Front Squats Double Unders Russian Swing 70/53
Hero Wod “Small” 3 RFT 1000 meter Row 50 Burpees 50 Box Jumps 24/20 800 meter Run
Closed New Years Day! 7 RFT: 50 D/U 10 Bar Facing Burpee 5 Power Snatch 165/105
Complete as many reps as possible in 3 minutes of: 10 OHS 135/95 20 KBS 70/53 25 Toes to bar 30 Box jumps, 24″ box 25 KB Sumo-deadlift high-pull 70/53 20 Burpees 10 Shoulder to overhead135/95 *rest 2 min * Complete as many reps as possible in 6 minutes of: 10 OHS 135/95 20 KBS…
Strength/Skill – 1 Clean Deadlift + 1 Hang Squat Clean = 1 Cluster. 5 x 2 Clusters TnG (70-80% of 1 RM) 5 R.F.T. 7 – Inverted Burpee’s 17 – S.D.H.P – 75/45 27 – Russian Swing 53/35
Strength: Power Clean + Push Press + Split Jerk x 6 start @ 60% of Push Press and build to heavy single 27-21-15-9 Cluster 75/55 Bar Hop 200m Run After each rd.
One Bar – One weight – 95/65 21-15-9 Thrusters Hang Power Cleans Front Squats Double Unders Russian Swing 70/53
Hero Wod “Small” 3 RFT 1000 meter Row 50 Burpees 50 Box Jumps 24/20 800 meter Run
Closed New Years Day! 7 RFT: 50 D/U 10 Bar Facing Burpee 5 Power Snatch 165/105
Complete as many reps as possible in 3 minutes of: 10 OHS 135/95 20 KBS 70/53 25 Toes to bar 30 Box jumps, 24″ box 25 KB Sumo-deadlift high-pull 70/53 20 Burpees 10 Shoulder to overhead135/95 *rest 2 min * Complete as many reps as possible in 6 minutes of: 10 OHS 135/95 20 KBS…