Saturday, 1/15/11

If you are subbing rope climbs please bring a towel for towel pulls Strength/Skill – Review rope climb and towel pulls Turn the volume down Two rounds for time of: Farmer’s walk 100m (use 2 x 53/35. kettlebells) Rope climb X 2 on a 15 foot rope (can you do this without legs?) Back Squat,…

Strength/Skill – Deadlifts. 15 mins to find a 3 RM 4 minute AMRAP (for reps, not rounds) 6 thrusters (95/65#) 3 over the bar burpees rest 1 minute 4 minute AMRAP (for reps, not rounds) 6 over the bar burpees 3 thrusters (95/65#)

Deadlifts 6 sets Sets 1-3: 5 reps @ 40,50,60%o of 1RM Set 4-6: Working sets: 3 reps @ 70,80, 85% 0f 1RM 50 Wall Balls 20/14 20 Power Cleans 135/95 50 Wall Balls EMOM 3 Burpees

9 min E3MOM Back Squat 3×10 @ 60,65,70% of 1RM 10 Min AMRAP: 12-1 Deadlift *10 Box Jumps 24″/20″ between each set.* * Weights 135/95, 155/105, 185,125, 205/135, 225/155, 255/175 275/195, 295/205, 315/225, 335/235, 365/255, 385/270* With Remaining time, work on some skills for the open.

Friday the 22nd, join us as we celebrate Britt and Jon’s upcoming wedding @ Brewology!!! Next Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! Strength: 5×5 Strict Pull Up 5×5 Weighted…

Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk.   12 EMOM Even min: 6 Back Squats Odd min: 3 Front Squats Use 70% of 1RM Front Squat for both lifts 100 Air Squats 100′ Sled Push 90/45 75 Air squats 75′…