Monday, 12-19-16
Strength: Pausing Back Squat
With a 5 second pause in the bottom of the squat, build to a heavy set of 3.
7 Rounds:
7 Power Cleans (95/65)
7 Thrusters (95/65)
7 Lateral Barbell Burpees
Strength: Pausing Back Squat
With a 5 second pause in the bottom of the squat, build to a heavy set of 3.
7 Rounds:
7 Power Cleans (95/65)
7 Thrusters (95/65)
7 Lateral Barbell Burpees
WE ARE RUNNING OUTSIDE FOR 1000 METERS, PLEASE BRING APPROPRIATE ATTIRE. Strength/Skill – SNATCH GRIP DEADLIFT For time: Run 1000 meters 100 Push-ups 20 D.B Split Snatches 10 L 10 R From :36 secs. on
For max reps: 1 Minute squat clean, 165#(115#) 3 Minutes rest 1 Minute squat clean 185#(125#) 3 Minutes rest 1 Minute squat clean, 205#(135#) 3 Minutes rest 1 Minute squat clean, 165#(115#) 3 Minutes rest 1 Minute squat clean 185#(125#) 3 Minutes rest 1 Minute squat clean, 205#(135#) Scaled, follow pattern with adding weight you…
Christmas Eve Hours: 6,7 & 8AM. No PM classes. Closed Christmas Day. Strength: 12 Min EMOM 2 Deadlifts @70-80% WOD: Row 500m/Run 400m 40 Box Jumps 24″/20″ 10 OHS 75/55 Row 400m/Run 300m 30 Box Jump 20 OHS Row 300m/Run 200m 20 Box Jump 30 OHS Row 200m/Run 100m 10 Box Jump 40 OHS
5 RFT 10 Deadlifts 185/135 10 Alternating Reverse Lunges 185/135 50 D/Us
Strength: Weighted Pull Ups 6X3 20 MINUTE ASCENDING LADDER 1 FRONT SQUAT 155#/115# – 1 PUSH UP – 200 M RUN 2 FRONT SQUATS – 2 PUSH UPS – 200 M RUN 3 FRONT SQUATS – 3 PUSH UPS – 200 M RUN CONTINUE INCREASING REPS BY ONE, RUN STAYS THE SAME
Tuesday/Thursday A.M. hours this week are 6 A.M. and 7 A.M. Strength/Skill – Complex – Shoulder Press-Push Press-Jerk (Power or Split) x 5 In front of a clock set for 12 minutes: 1 minute of 30-inch box jumps 1 minute of 115-lb. sumo deadlift high-pulls 2 minutes of 30-inch box jumps 2 minutes of 115-lb….