Saturday, 4-12-14
20 Rounds for Time
1 Rope Climb
3 HSPUs
6 KB Swings 53/35
9 Burpees
12/10 Calorie Row
15 Double Unders (30 single Unders)
20 Rounds for Time
1 Rope Climb
3 HSPUs
6 KB Swings 53/35
9 Burpees
12/10 Calorie Row
15 Double Unders (30 single Unders)
Important Membership Change Inforamtion 10 Deadlifts 315/225 20 Wall Balls 20/14 30 Toes to Bar 40 Burpees (Both feet land on 25 lb. plate) 50 Hang Power Cleans 95/65
Warm up: 2rds at easy pace 7 BB Power Snatch 7 BB Deadlifts 5 t2b 5 Burpee with a partner 0:00- 20:00 AMRAP 30 Power Snatch 75/55 15 HSPU 30 Deadlift 75/55 rest 5 min 25:00-38:00 AMRAP 25 OHS 95/65 20 T2B 15 Burpee to plate 200′ 2-KB Farmers Carry 53/35
8 and 9 am classes only today!!! For Time, with a Partner – 40 Power Cleans (135, 95) – 50 Box Jump Overs – 60 Shoulder to Overhead (135, 95) – 70 Burpees to a Plate – 80 Power Snatches (75, 55) Buyout – Accumulate 1500 M Row while partner holds plate overhead
Important Membership Change Inforamtion Strength/Skill – Weighted Dips Three rounds for time: 30 Hang powercleans 95/65 30 Deficit push-ups *Push-ups are to be completed between a pair of 25/15# plates.
Happy 21st Birthday to Jessica D.!!!!!!!!!!!!!!! W.O.D. – For time: 100ft Walking Lunges 21 DB Push Presses 21 Deadlifts 21 Pull-ups 100ft Walking Lunges 15 DB Push Presses 15 Deadlifts 15 Pull-Ups 100ft Walking Lunges 9 DB Push Presses 9 Deadlifts 9 Pull- Ups 100ft Walking Lunges
Strength/Skill – 6 min EMOM – Even Min – 10 KB Swings Odd Min – 5 D.B. Thrusters (light) AMRAP 4 Minutes: 5 Deadlift (275/185) 10 Burpees Rest 3 minutes AMRAP 4 Minutes: 4 Squat Clean (135/95) 8 Ring dip Rest 3 minutes AMRAP 4 Minutes: 3 Power Snatch (135/95) 6 Handstand Push ups