Monday, 5-5-14
Strength/Skill – O.H. Squat 5 x 5
Nasty Girls V2
3 rounds for time of:
50 one-legged squats, alternating Left and Right
7 muscle-ups (Pull-ups/Dips 3:1)
175-lb. hang power cleans, 10 reps
Strength/Skill – O.H. Squat 5 x 5
Nasty Girls V2
3 rounds for time of:
50 one-legged squats, alternating Left and Right
7 muscle-ups (Pull-ups/Dips 3:1)
175-lb. hang power cleans, 10 reps
Every :30 for 5 min 4 Power Snatch 95/65 (TnG) 4 RFT 10 Devil Press 50/35 15 DB Power Clean 50/35 20/15 AAB Cals 25 Box Jump Overs 24/20 *27 min Cap*
Partner WOD Saturday -“THE THREE HUNDRED” Strength/Skill -Daedlifts Tabata’s Deadlift Lifts 225/135 Push-ups Hang Power Cleans 95/65 There will be a Memorial Day “Paleo” BBQ on Saturday, May 26 for members and family following the WOD. Bring your favorite Paleo dish. Please sign-up so we can have a head count.
Strength: 15 min to find your 1RM Back Squat “Annie on steroids” 50-40-30-20-10 D/U’s Weighted Sit Ups 35/25 Every 90 sec until failure 1 Snatch + 1 Hang Snatch Start at 50%, add 10 lbs every 90 sec. until failure
Merry Christmas!!!
Strength/Skill: Back Squats : 5X60%, 5X70%, 5X75%, 5X80% 20min AMRAP 3 Power Cleans 155/105 6 HSPU’s 9 Air Squats
John Donohue, Sue’s husband, passed away 10-17-17. 🙁 The services will be had at Sinnickson’s Funeral Home today from 2-4 and 7-9. Mass is on Friday @10am at St John’s Teams of 2 – 100 Air Squats 10 Burpee Pull Up ( 5 ring MU) 75 Air Squats 20 Burpee Pull Up (10 Ring MU)…