Friday, 9-16-16
Strength
Work up to a heavy triple power snatch
You pick :
Cindy (20 Min AMRAP)
5 Pull up
10 Push Up
15 Air Squats
OR…
Mary (20 Min AMRAP)
5 Handstand push-ups
10 1-legged squats
15 Pull-ups
Strength
Work up to a heavy triple power snatch
You pick :
Cindy (20 Min AMRAP)
5 Pull up
10 Push Up
15 Air Squats
OR…
Mary (20 Min AMRAP)
5 Handstand push-ups
10 1-legged squats
15 Pull-ups
Skill Rope Climb W.O.D. – 12 min. A.M.R.A.P. 10 One arm D.B. Thrusters (5 each side) 45/25 1 Rope Ascent Rest two minutes…. Tababta sit-ups Watch various rope climbing techniques
Hero WOD Friday. Still time to bring something in!!! Strength Back Squat- 15 Min to Establish 2 RM WOD- 3 Min Marx Effort: T2B rest 2 min then For time: 28 SDHP 75/45 21 Thruster 95/65 15 Power Snatch 115/85 9 Clean and Jerk 135/95
Warm Up: 15-9-3 Thrusters Burpees Strength: Back Squat 3X10…you choose the weight 1 Rope climb 40′ Handstand walk or shoulder taps 1 Rope climb 20 Strict C2B Pull Ups 1 Rope climb 40 Handstand Push Ups 1 Rope climb 20 Strict t2B 1 Rope climb 40′ Handstand Walk or shoulder taps 1 Rope Climb
Deadlift waves E2MOM for 12 min Set 1 – 4 Reps @50% Set 2 – 2 Reps @70% Set 3 – 4 Reps @60% Set 4 – 2 Reps @75% Set 5 – 4 Reps @70% Set 6 – 2 Reps @80% 18 min AMRAP 40 D/U 3:1 20 Alt. Pistols 5 Rope Climbs 3:1
PARTNER WOD SATURDAY Strength/Skill – Power Clean 2-2-2-2-2 (TnG) AMRAP 15 Minutes 10 Wallball – 20/14 15 K.B Swings – 55/35 20 Front Racked Walking Lunges – 95/65
Christmas Party Dec. 17th. Please sign up at front desk. Strength: Every 90 sec. for 12 min; 3 Push Press + 1 Jerk @ 60-65% of 1RM 3 Rounds: 500 Meter Row 12 Hang Power Cleans (155/105) 50 Double-Unders