SKILL WORK: D/U’S, M/U’S, SNATCHES….YOUR WEEKNESS
27 Cal Row
27 Hang Power Snatches 45/33
50 D/U’s
21 Cal Row
21 Hang Power Snatches 75/55
50 D/U’s
15 Cal Row
15 Hang Power Snatches 95/65
50 D/U’s
9 Cal Row
9 Hang Power Snatches 115/85
50 D/U’s
NO 10:00 AM CLASS SATURDAY 8-16-14 Strength/Skill – 5 RM Max OH squat For time: 21 – 18 – 15 – 12 – 9 – 6 – 3 Floor press (bodyweight) Strict Pull-ups (no butterfly pull-ups)
Regional Event #3 For time: 100-ft. dumbbell overhead walking lunge 80/55 100 double-unders 50 wall-ball shots 30/20 15-ft. rope climb, 10 ascents 50 wall-ball shots 100 double-unders 100-ft. dumbbell overhead walking lunge RX: Men use an 80-lb. dumbbell and 30-lb. ball. Women use a 55-lb. dumbbell and 20-lb. ball.
W.O.D. Strength – O.H. Box Squats 10-10-10-10 For Time: Double Unders 100-75-50-25 Ab Mat Sit ups 60-50-40-30 Push-ups 40-30-20-10 Bear Walk 20m-15m-10m-5m
6 & 7PM classes cancelled tonight, roads are bad!!! Strength/Skill: 4X3 Push Jerks The Chelsea WOD Challenge yourself to complete all 30 rounds and if not, work your way up to that! On The Minute Every Minute For 30 Minutes 5 Pull Ups 10 Push Ups 15 Squats
Strength/Skill – Hang Clean Pulls 5 x 3 3 rounds for time of: 15-foot rope climb, 3 ascents 25 ring dips 100 squats
WOD 10 Min AMRAP 5 Ring Muscle Ups 10 Sq Cleans 135/95 20 Box Jumps 24/20 Rest 5 Min 15 Min to Est 1 RM Power Snatch (no squat) reps can look like: 75% x2, 80%x2, 85%x1, 90%x1…. Rest 2 min 5 Min AMRAP HSPU