Monday, 2-11-12

Strength: Deadlifts 8 at 70% 6 at 75% 6 at 80% 4 at 88% 2 at 90% of 1 rep max Partner Workout For Time: 50/40 Cal Row 50 Box jump overs 24/20″ 50 DL 185/115 50 Wall Balls 20/14 50 Ring Dips 50 Wall Balls 50 DL 50 Box jump overs 50/40 cal row

5×5 Weighted Push up For time: 60 Toes to bar 50 Overhead squats (95/65lbs) 40 Box jump overs (24”/20”box) 30 Thrusters, (95/65 lbs) 20 Power cleans (95/65 lbs) 10 Burpee muscle-ups *25 Min Cap*

Skill -8 MIN EMOM – Power Snatch 3 TnG. Make weight light enough so so this can be performed non-stop, but heavy enough where that last one is tough. Tabata bottom to bottom Thrusters 45/33.The count is going to be total amount in 4 mins. Strength – 20 MINS to find your 1 RM Back…

If you signed up for the open, all open WODS will be scored on Saturday’s between 10-11 A.M. If something comes up and A Saturday is no good, we will reschedule you for a time during the week. Please try to be available on Saturday’s. Strength/Skill – Weighted Push-up, 3 x 10 Three rounds for…

Strength – Weighted Pull-ups 3-3-3-3-3 W.O.D. – “Karen” For Time – 150 Wall Balls Three Minute rest Tabata Sit-ups

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:…