Wednesday, 4-9-14
Strength/Skill – Push Jerk + Split Jerk x 5
WOD 1
10 min A.M.R.A.P.
Row 150m
5 Power Cleans 185/135
10 Box Jumps 24/20
Rest / Set up 3 mins.
WOD 2
10 min. A.M.R.A.P.
5 D.B. Thrusters 45/25
5 Chin-ups
20 D/U’s
Strength/Skill – Push Jerk + Split Jerk x 5
WOD 1
10 min A.M.R.A.P.
Row 150m
5 Power Cleans 185/135
10 Box Jumps 24/20
Rest / Set up 3 mins.
WOD 2
10 min. A.M.R.A.P.
5 D.B. Thrusters 45/25
5 Chin-ups
20 D/U’s
MURPH TIMES: 8AM, 9:30AM, 11 AM. 20 PERSON CAP PER CLASS. SIGN UP SHEETS AT THE FRONT DESK BBQ @ 1:30!! Need a head count. PARTNER ROW 3000M WHILE PARTNER HOLDS PLANK FOR TIME: 50 KETTLE BELL SWINGS 24kg/16kg 50 SUPINE RING ROWS 50 KETTLE BELL SWINGS
No 5AM class today! Strength: 3×5 Push Press (Build to a heavy 5) 5×3 Split jerk( Starting with last weight for PP. Build to heavy 3) WOD: “Randy” 75 Power Snatches 75/55
Strength/Skill – Push Press 2 RM Five rounds for time of: 20 Weighted Ab-Mat S/U’s 35/15 15 ft Rope climb, legless, 3 ascents
Strength: 20 Min EMOM Even: 2 power Snatches + 1 Hang Snatch + 1 OHS @ 70 % of 1RM Odd : 8-10 C2B Pull Ups 10 Min AMRAP 4,8,12,16….. KBS 70/53 2,4,6,8,10…. M/U’s scale Dips
Partner WoD Row 1000 Meters AMRAP 1 – Wall Climbs while partner rows Run 800 Meters AMRAP 2 – 1 Burpee/3 Wallball Sets – 20/14 @ 10’/9′ Target while partner rows Row 1000 Meters AMRAP 3 – Wall Ball Sit-ups 14/10 while partner rows *The first round is simple, one partner rows, the other performs…
WOD and WINE Friday @7PM….Bring a friend!!! E2MOMx14 Power Clean + Hang Clean Below Knee + Jerk Build to a heavy complex 2015 Games WOD: “Triangle Triplet” 15-10-6 Thrusters 165/115 Bar Muscle Ups(Scale 1- c2b & ring dip, Scale 2- pull up & dip) *Scale as needed*