Monday, 2/14/2011
Skill – Snatch
WOD:
5 snatch (115#/75#)
5 rounds of Cindy (5 pull ups 10 push ups 15 squats)
5 snatch
50 double unders (150 singles + 15 burpees)
5 snatch
50 squats
Skill – Snatch
WOD:
5 snatch (115#/75#)
5 rounds of Cindy (5 pull ups 10 push ups 15 squats)
5 snatch
50 double unders (150 singles + 15 burpees)
5 snatch
50 squats
For time: 1000m Row 5 Rope Climbs 800m Run 4 Rope Climbs 60 GHD sit-ups 3 Rope Climbs 40 Wall Balls 20/14 2 Rope Climbs 20 Burpees over the bar 1 Rope Climb
We will be closed Sunday. 7 sets of the complex: 2 Power Cleans + 2 Push Press + 1 Split Jerk For Time: 15 Sq. Snatches (95/65) 15 Box Jump Overs 24/20 30 D/U 3:1 12 Sq. Snatches (115/80) 15 Box Jump Overs 30 D/U 9 Sq.Snatches (135/95) 15 Box Jump Overs 30 D/U…
25 min to complete 3×10 French Press 3×14(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at extension 3 sets of BB 21’s For time – 150 D/U 3:1 75 Thruster 75/55 150 D/U *12 min Cap*
Strength:5X4 weighted Push Ups, Increasing weight 3 Rounds for time of: 400m Row 35 GHD sit-ups/ Weighted Sit Ups 35/25 30 Foot Handstand Walk / 20 Shoulder Taps 25 Chest-to-bar Pull-ups 20 Handstand Push-ups
9AM CLASS TODAY!!!! Strength: 5X3 Pause Back Squat (3 count pause in rock bottom) @50%. 15 min AMRAP 20 Back Squats (no rack) 135/95# 400m Run 15 Back Squats (no rack) 155/105# 300m Run 10 Back Squats (no rack) 175/115# 200m Run 5 Back Squats (no rack) 195/125# 100m Run
Strength/Skill – Front Squat Strength/Skill – Front Squat Complete as many rounds as possible in 15 minutes of: 40 Double Unders 12 Front Squats, 155lbs 12 Handstand Push-ups