Saturday, 10-1-16
no 8AM class today!!
5RFT
400m Weighted Run 20/14
10 Push Presses (95/65lbs)
10 Box Jumps (24/20″)
10 Sumo Deadlift High Pulls (95/65)
10 Wall Balls 20/14
no 8AM class today!!
5RFT
400m Weighted Run 20/14
10 Push Presses (95/65lbs)
10 Box Jumps (24/20″)
10 Sumo Deadlift High Pulls (95/65)
10 Wall Balls 20/14
6 & 7PM classes cancelled tonight, roads are bad!!! Strength/Skill: 4X3 Push Jerks The Chelsea WOD Challenge yourself to complete all 30 rounds and if not, work your way up to that! On The Minute Every Minute For 30 Minutes 5 Pull Ups 10 Push Ups 15 Squats
9 min EMOM 2 Strict Press + 2 Push Press Increase in weight “Amanda” 9-7-5 Ring M/U Sq. Snatch 135/95 …. right into… “Elizabeth” 21-15-9 Sq. Clean 135/95 Ring Dips *20 min Cap*
Strength/Skill – Power Clean – Find heavy single for WOD A. TnG Power Clean; 3 reps on the min for 12 min @65% of HS B. Push jerk; 3 reps x10 sets; rest 45 seconds bw sets (start light, increase each set so last 3 are tough)
Partner WOD 3 Sets of each Partner 1 Row 500/400 meters Partner 2 completes max distance OH Walking Lunge w/ plate 45/35 When Partner 1 finishes rowing, switch places Partner 1 Run 400 meters Partner 2 completes max T2B When Partner 1 finishes the run, switch places
Strength/Skill – 1 RM Slpit Jerk (adhering to proper technique) Ten rounds for time of: 7 Burpees 7 Knees to elbows
Stretch class with Doug tomorrow @8am. 5 min EMOM 3 Muscle Snatch (build in weight and use a primer for next EMOM) rest 2 min E2MOM for 10 min 5 “touch and go” Squat Snatches build to a heavyish 5 5 RFT 10 Power Snatch 95/65 8 Burpee Box Jump Overs 24″/20″ 6 S.D.H.P…