Monday, 1-11-16

Strength: 3 Position Snatch Pocket, Knee, floor X 6 5 rounds, each for time, of: 20 chest-to-bar pull-ups 30 wall-ball shots, 20-lb. ball 40 push-ups Rest precisely 2 minutes between each round.

I’ll be open for 1 class today @4pm…:)   Strength: 3 Position Clean (high hang, hang, floor) Work up to a heavy complex   15 min AMRAP 10 Sumo Deadlift High Pulls 115/75 10 Floor Presses 20 Wall Balls 20/14

Strength  Snatch Grip Deadlifts 5X5 @ 100% of snatch   16 Min Amrap 100D/U’s 20 C2B Pull Ups 10 KBS 53/35

E2MOM for 14 min 2 Clean Pulls + 2 Power Cleans + 2 Hi-Hang Power Cleans Start light and build over the 7 sets 1 – 10 Burpee to Target Muscle Up *12 min Cap*

Strength; Deadlifts 10 at 65% 8 at 70% 6 at 75% 6 at 80% 4 at 85% of 1 rep max   3RFT 20 Burpee pull Ups 20 wall Balls 20/14 20 DB Walking Lunges 40/25 20m Crab Walk 20 Weighted Step Ups 40/25    

Skill – Handstand mechanics W.O.D. – For time: 21-15-9 Squat Cleans – 135/95 50 Double-Unders Handstand Push-ups 50 Double-Unders Inspirational video about injury. Injuries are part of being human. Some are preventable, some are not. They are less then fun, I’d even call them un-fun and sometimes even scary. After watching the above video some…