Monday, 3-2-15
6 and 7 am classes cancelled today.
Strength:
Front Squat
5 @ 65%
3 @ 75%
1 @ 85%
Every 2 min for 10 min
3 @ 75% of 1 RM
3RFT
200m Row
100m Walking lunges
50 Air Squats
6 and 7 am classes cancelled today.
Strength:
Front Squat
5 @ 65%
3 @ 75%
1 @ 85%
Every 2 min for 10 min
3 @ 75% of 1 RM
3RFT
200m Row
100m Walking lunges
50 Air Squats
5AM class today! Open WOD 14.4 14 Min AMRAP 60 Cal Row 50 T2B 40 Wall Balls 20/14 30 Cleans 135/95 20 M/U’s Strength: 5 X 3 Box Squats Between 83-93% of 1RM
Partner WOD 5 Rds each 25 DB Snatches 55/35 25 SDHP 75/55 25 Reverse Lunges 25 Push Ups 15/12 AAB Partner 1 does 25 snatches then partner 2 does 25 snatches….
WOD: Take 10 minutes to build up to a heavy single on Power Clean then, On the 2:00 for 7 rounds (14 minutes) 5 Power Cleans (70% of your heavy single) 5 Strict Pullups 25 Double-unders Strength/Skill: EMOM for 7 min: 2 Strict Shoulder Presses
Gym is closed until further notice. Today’s Home WOD 5RFT5o D/U’s or 75 Tuck Jumps30 Alt. DB/ KB Snatches30 Goblet Squats
Body Building 4×6 AIPA Row 4×8 Banded hamstring curls 4×8 DB Front Raises (8 each arm) 4×8 sing leg glute bridges (4 each leg) *12 min* 12 min EMOM – Not TnG. Work Technique Min 1-4: 3 Power Snatches 60-65% 1RM Min 5-7: 2 Power Sntaches 65-75% Min 8-9: 1 Power Snatch 75-82.5% Min 10-12:…
TAAAABAAAATAAAAZZZ!!!!!!! Jumping pull-ups Rest 1 minute Squats (45lb. plate) Ring push-ups Rest 1 minute Deadlifts (165lbs.) Add up score!!!!!