Monday 6-1-15
Wod-
12 Min AMRAP:
8 t2b
8 DB Thruster 35/20
12 DB walking Lunges 35/20
Strength-
3 Position Snatch: floor, below the knee, above the knee
60%, 65%, 70%x4
Wod-
12 Min AMRAP:
8 t2b
8 DB Thruster 35/20
12 DB walking Lunges 35/20
Strength-
3 Position Snatch: floor, below the knee, above the knee
60%, 65%, 70%x4
CHANGE IN SATURDAY AUG 18 SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. Strength/Skill – Deadlift 5-5-5…TnG (Touch and go) AMRAP 7 Minutes 7 Deadlift – 153/225 12 Pistols Rest Two Minutes AMRAP 7 Minutes 5 Handstand Push-ups 10 Burpee Box Jumps – 20/24
7 Sets for max reps: (30 seconds on/ 30 seconds off) Max Reps Ring Push Ups Max Reps Hang Power Cleans & Jerks 95/65 AAB Max Cals Max Reps Front Squats Max Reps Medi-Ball Twists
Be the first person to get straight across or down with Bingo and win a pair of Kryptonite socks!!! Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday. Tabata Sit Ups Planks Med Ball Twists 21-18-15-12-9 AAB Hang Power Snatch @ 50% of 1RM
Strength/Skill: Clean Pull + High Hang Power Clean + Clean X 8 #1 7 min AMRAP Max Wall Balls 20/14 EMOM stop and complete 5 Burpees #2 10 min AMRAP 35 Sit Ups 10 unbroken Backsquats w. 2 second pause at the bottom.
Skill – Rower Fundamentals WOD 15m to 1RM Clean & Jerk Post W.O.D. – 250 meter row Max KB Swings MORNING CLASSES @ 6AM 7AM 8AM 9AM 10AM EVENING CLASSES @ 3PM 4PM 5PM 6PM 7PM
Strength: Back squat work up to heavy 2 Wod- 18min amrap: 15 power snatch 75/45 10 burpee box jump 5 hspu