Friday, 6/10/11
Strength – Snatch High Pull
W.O.D. – 4 R.F.T.
400m Sandbag run 40/20
20 Wall Balls 20/14
30 Ab-mat sit ups
Strength – Snatch High Pull
W.O.D. – 4 R.F.T.
400m Sandbag run 40/20
20 Wall Balls 20/14
30 Ab-mat sit ups
For time: 1000m Run 75 Thruster 45/35 50 Pull Up 75 Wall Ball 1000m Run
Challengers…..We will attempt to make up today’s 11am,3pm,and 7pm classes tomorrow at the same times. For our regulars……Matt will be at gym from 3 to 5. Open gym for anyone who wants to come in. 9 and 11am cancelled…stay tuned for afternoon closings Be sure to check website before you come in for closings. Heading…
CHANGE IN NEXT SATURDAY AUG 18 SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. Saturday’s WOD is going to be filthy!!!!! 3-position snatch x 4 High Hang Mid Thigh Floor Snatch balance. Find your 2RM of the day. 12 min AMRAP: •7 Kettlebell snatches, right arm (1,5/1 pood) •7 Overhead…
9 min EMOM 2 Strict Press + 2 Push Press Increase in weight “Amanda” 9-7-5 Ring M/U Sq. Snatch 135/95 …. right into… “Elizabeth” 21-15-9 Sq. Clean 135/95 Ring Dips *20 min Cap*
NO 8AM CLASS THIS SATURDAY!!! 7RFT 7 Power Snatches 135/95 7 Inverted Burpees 10min EMOM Increasing weight ONLY if your form is GOOD!!!! 1 Snatch Grip Push Press 1 OHS 1 Snatch Balance
Strength: EMOM for 5 sets 3 Power Cleans @ 70% EMOM for 5 sets 5 Push Presses @ 70% 12min AMRAP 5 M/U’s 10 Cleans 135/95 and yes!!!! 20 box Jumps 24/20