Friday, 8-23-13
Strength/Skill -Clean High Pulls (I know we did Cleans yesterday)-We are working to get under the bar faster.
21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time:
Sumo deadlift high pull, 75/55
Push press, 75/55
Strength/Skill -Clean High Pulls (I know we did Cleans yesterday)-We are working to get under the bar faster.
21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time:
Sumo deadlift high pull, 75/55
Push press, 75/55
Strength/Skill – Shoulder Press 3-3-3-3 ( In between sets 5 men/3 women pull-ups) For time, 21-18-15-12-9-6 and 3 rep rounds of: Walking lunge steps Puss Press 95/65 Lateral bar hops Knees to elbows
20 Min to work on Clean and Jerkincreasing weight 12 min Amrap 1 Snatch 155/1053 Clean and Jerks30 D/U’s
Strength/Skill – Power Snatch- 15 mins to find your 1 RM 3 R.F.T. 30 Shoulder to Overhead 115/75 15 Toes 2 Bar Matt Pirozzi 5:21
Bon Voyage Saturday night for Viv Anima Libera! Join us Saturday night 7PM @ Brewology. She will be moving to Hawaii!!! Reminder…we are open Sunday! Ryan McGhee | Age 21 Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with…
REMINDER MEMBERS – MEMBERS WHO WERE GRANDFATHERED INTO OLD PRICES ( BEFORE INCREASES TOOK EFFECT APRIL 15TH ) NEED TO KEEP THEIR MEMBERSHIP CURRENT/ NO LAPSES, IN ORDER FOR THOSE FEES TO REMAIN IN EFFECT. LAPSES WILL RESULT IN NEW CONTRACT FEES. Strength/Skill – Hang Squat Clean 3-3-3-3-3 Final weigh ins are today!!! For Time:…
Strength/Skill -Clean Pull – EMOM (EMOM for 10 minutes: 4 Clean Pulls @ 85-95% 1RM + 3/5 Chest Slap Push Ups) For Time 7 Rounds: 3 Man Makers (25#/45#) 6 Pistols (each side)=12 alernating 9 KB Swings (53#/70#)