Monday, 3-3-14
Strength/Skill – Snatchgrip Deadlift 5×3
Fran
21-15-9 reps for time of:
95-lb. thrusters
Pull-ups
Strength/Skill – Snatchgrip Deadlift 5×3
Fran
21-15-9 reps for time of:
95-lb. thrusters
Pull-ups
Stan Wong 5K, no classes today.
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 12 Min EMOM Min 1- 30 Toe Taps Min 2- 20 K2E in V-sit Min 3- 20 Hollow Rock 3 RDS 50 D/Us 21 T2B 50 D/Us 15-12–9 Front Squats 135/95…
Strength: Bench Press 5X5 Partner WOD 500m Row 30 Snatches (115/85) 40 Clean and Jerks (115/85) 50 Deadlifts 115/85 60 Burpee Pull Ups 50 Deadlifts 115/85 40 Clean and Jerk (115/85) 30 Snatch (115/85) 500m Row *30 miute cap
Every 90sec – 2 Power Snatch + 1 Full snatch @70-80% for 5 Sets 4RFT: 5 – Muscle Ups 10 – Single Arm DB OHS 45/30 15 – GHD Sit Up 200m Run
Strength/Skill – Push Press 85 % of 1 RM 3-3-3-3 5 Rounds for time: 1 Deadlift (90%) 10 D.B. Thrusters 1 (10) M HS Walk, Wall Walk, 30 Sec HS hold 10 D.B.Thrusters 1 Rope Climb
19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50-lb. dumbbell, 24-in. box Time cap: 10 minutes