14 Min AMRAP
60 Wall Ball 20/14
50 c2b pull up
40 Slam Ball 30/20
30 t2b
20 Burpee
(If you finish the burpees within the 14 min, start over from the wall balls.)
Strength
6×2 Snatch
This is a full snatch, drop the bar and reset between doubles.
12 min EMOM 8 weighted lunges 8 floor presses Workout 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots, 20-lb. ball to 10 feet 100 double-unders
Thanks everyone for coming out to JC’s Saturday night!!! Reminder: No 5AM classes this week. Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on. Strength: Every :20 for 5 min 2 Power Clean + Jerk @50-60% 1RM rest 2 min For 6 sets…
Strength/Skill – Snatch Grip Deadlift find your 3RM 21-15-9 Reps for time: Front Squats (185/133) Ring Dips
NO 5 OR 6 PM CLASSES – FRIDAY, JANUARY 20 2012 WATCH VIDEO, DO HOMEWORK!! Strength/Skill – OH Squat 21-15-9 OH Squat 135/95 Power Clean
Strength/Skill – HSPU’s/Double Unders/Pistols – Where ever you are weakest!! WOD 3 rounds for time of: 5 Muscle ups 10 Handstand push ups 15 Knees to elbows 20 Pistols (10 on each leg) 25 Push ups 30 Wall Balls (20#/14) 35 Double Unders
Strength/Skill: 1 Clean + 1 Jerk + 1 Hang Power Clean + 1 Jerk + 1 Front Squat + 1 Jerk X 8 WOD 15 min AMRAP 5 Burpee Pull Ups 10 Broadjumps 6’/4′ 30 D/U’s Delicious Sweet Potato Chili From Borne Fitness (modified) INGREDIENTS 2 pound ground beef 3 medium sweet potatoes, diced 1…