Saturday, 1/15/11
Strength- Deadlifts
3-3-3-2-2-1
WOD
4 Rounds for time
Row 400M
15 HSPU
Rope climb- 2 ascents
Strength- Deadlifts
3-3-3-2-2-1
WOD
4 Rounds for time
Row 400M
15 HSPU
Rope climb- 2 ascents
Team Karabel In teams of two, 20 rounds for time: 3 Power snatch, 135# (95#) 15 Wall balls, 20# (14#) 1 partner works at time, partners alternate rounds.
Teams of 2 Run 1 Mile Row 2,000 Meters Run 1 Mile Partners change every 200m, on both the run and row.
Strength – Weighted push-up 5-5-5-5 W.O.D. “Grace” Clean & Jerk 135 lbs. 30x’s Rest two minutes… Tabata Mountain Climbers
Strength: Front Squat 5X5 @ 80% 3RFT 500m Row 15 Wall Balls 20/14 12 Hang Power Clean 155/105 9 S2O 155/105
9min EMOM – Push Press iMn 1-3: 5 @ 65-70% of 1RM Min 4-6: 3 @ 75-80% Min 7-9: 1 @ 85-90% For time: 50 D/U 15 Deadlifts 155/105 50 D/U 15 Hang Power Clean 155/105 50 D/U 15 Push Jerks 155/105 50 D/U *10 min Cap*
No 10AM class this Saturday. OLY Class from 10-1. There is still time to register! Strength/Skill: Snatches every 1:30 for 15 min 3@60% 3@60% 3@65% 3@65% 3@70% 2@75% 1@80% 1@85% 1@85%+ 1@85%+ Please know your numbers before you come in. Partner WOD: One partner will work at a time. Partner #1 will complete the full…