Friday, 6/17/11

July 4th 8,9,am classes WOD With a partner, complete: 400m run 60 Burpees 60 Wall balls (20#/14) 60 Push ups 60 OH squats use 45% of 1 rep max 60 Sumo deadlift high pulls (75/55) 60 Ring dips 60 OH lunges with (45#/25) plate 60 Toes to bar 120 Double unders 800m run 1 person…

Strength: Power Snatches work up to a heavy triple 3 Rounds for time of: 50 D/U’s 5 Power Snatches 155/105 rest 2 Rounds for time of: 100 D/U’s 10 Snatches 135/95 rest For time: 200 D/U’s 20 OHS 115/80

Strength/Skill Floor press 3×5 On the minute for 12 minutes: Power clean, Front squat with pause at the bottom, Clean (weights 2/3 of rm clean – check your folder) 6 min Tabata: Abmat sit-ups and Kettlebell swings 53/35

Judging starts at 10am   OPEN 19.1   Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Rx’d: (Ages 16-54) Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Scaled: (Ages 16-54) Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to…

Strength/Skill – Box Squats 5 x 3 \ Five Rounds for time: 20 Medicine ball cleans 20#/14# 10 Shoulder to overhead 135#/95#

Warm-up: Three rounds of Modified Burgener WOD: Complete 5 rounds for time: 3 Hang power cleans (135/85lbs) 7 Front squats 9 Push press