Monday, 7-30-12
Strength/Skill – C&J 1 RM
3 R.F.T.
10 – C&J 115/75
10 – Jumping Dumbell Lunges (10L) (10R)
10 Chest to Bar Pull-ups
Strength/Skill – C&J 1 RM
3 R.F.T.
10 – C&J 115/75
10 – Jumping Dumbell Lunges (10L) (10R)
10 Chest to Bar Pull-ups
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. Strict Presses Min 0-4 Build to 5 RM Push Presses Min 5-9 Build to 5 RM Push Jerk Min 10-15 Build to 5 RM 10-8-6-4-2 MU/ Pull Ups and Dips 30-24-18-12-6…
E2MOM x 6 10 Front Rack Lunges increasing weight 15 Min AMRAP 10 Devil’s Presses 53/35 25 DB Front Rack Reverse Lunges
Strength: Sq. Clean Thruster + Thruster Build to heavy complex *10 min to build* Dip Box Holds 5 sets of: 1:00 on 1:00 off For time- 70 Sit Up 60 Hollow Rocks 50 t2b 40 k2e 30 Wall Ball 20/14 20 Burpee 10 OHS 185/125 *18 min Cap*
Team WOD tomorrow -“300” Teams of three Strength/Skill – Thrusters 15 min AMRAP 10 Thrusters 95/65 10 Hand release push-ups 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.
5AM classes start om Tuesday and then Thursday. We will be cancelling the Tuesday, Thursday 7PM starting next week. Strength: Power Cleans 3@70% 3@75% 2@80% X4 2RFT 50 D/U’s 15 Thrusters 95/65 12 C2B Pull ups rest 3 min 3RFT 21 Pistols 14 HSPU 7 Deadlifts 315/205
REMINDER: NO PM CLASSES TODAY. Strength/Skill – Double Unders Practice. If you don’t have ’em find ’em. If you have ’em, find your new unbroken record. 100 is your goal. Clock starts @ :15 mins past the hour. WOD starts @ :30 mins past the hour. 3 rounds for total reps of: 1 min ME…