Thanks to everyone who donated to the Thomas Valva Fundraiser this weekend. Through your generosity we raised $ 2320.00.
8 Sets
5 Front Squats
8 Back Squats
65% of Front Squat
Rest 2 Min Between Sets
Annie
50-40-30-20-10
D/U’s
Sit Ups
Strength/Skill – Mid-Thigh Clean 5×3 Ten rounds for time of: 135/95 pound Deadlift, 15 reps 15 push-ups
Warm-up: Three rounds of Modified Burgener WOD: Complete 5 rounds for time: 3 Hang power cleans (135/85lbs) 7 Front squats 9 Push press
Closed Thanksgiving. Friday 8 and 9 am classes only. Christmas party Dec. 16th. Pot luck. Please sign up at the front desk. For time: 36-27-18-9 Wall Balls 20/14 12-9-6-3 Burpee box jump 24″/20″ *Rest 5 minutes then: 21-15-9 reps of: Push Jerk 155/105 HR Push up *Rest 5 minutes then: 40 Overhead Squats 75/55 20…
For time: 15-1 Hang Power Clean *6 Burpees between sets* *Weights start at 95/65 and incease each round by 10/5* *30 min Cap* Skill Work
Warm up: 2 RDs 10 BB Thruster 10 Box Jump Overs 200m Run ”31 Heroes” Teams of 2 AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) One partner working inside. Continuous 400 Meter Run with Wreck Bag (70/50). Switch upon return from run. KABUL, Afghanistan, Sept 4, 2011 — The…
Strength/Skill – Stiff Legged Deadlifts – 3 sets of 10 @ 60% of 1RM This individual has GREAT Technique. Notice during hip flexion, the SLIGHT knee flexion simultaneously. Look at those hamstring work!!! The proof is in the pudding. 5 R.F.T. 2 Rope Ascents 5 Push Presses 155/105 10 Pistols Alternating Legs (Assisted 2:1) 100m…