Saturday, 12-2-17

Strength/Skill – Hang Squat Snatch – W/U to a tough 5 Reps “Nancy” 5 R.F.T. 400m – Run 15 O.H. Squats

Christmas party December 17. Sign up at front desk. STRENGTH: 8 SETS 2 CLEAN HIGH PULLS + 1 POWER CLEAN @ 75-85% 21 MIN EMOM MIN 1-10 DEADLIFTS 185/125 MIN 2-15 BOX JUMPS 24/20 MIN 3-20 MED BALL TWISTS 20/14

SKILL WORK: D/U’S, M/U’S, SNATCHES….YOUR WEEKNESS 27 Cal Row 27 Hang Power Snatches 45/33 50 D/U’s 21 Cal Row 21 Hang Power Snatches 75/55 50 D/U’s 15 Cal Row 15 Hang Power Snatches 95/65 50 D/U’s 9 Cal Row 9 Hang Power Snatches 115/85 50 D/U’s

Warm up: 2 RDs 10 BB Thruster 10 Box Jump Overs 200m Run ”31 Heroes” Teams of 2 AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) One partner working inside. Continuous 400 Meter Run with Wreck Bag (70/50). Switch upon return from run.   KABUL, Afghanistan, Sept 4, 2011 — The…

Warm up- Partner Row for time: 5x200m(Each person does 5 200’s) Strength- Every 90 Seconds, complete 1 Clean Starting at 70%, add 10# every 90sec until failure Wod- 4 RFT: 50 D/U 15 t2b 6 Man Makers 25/15

5 and 6 am classes cancelled. Right now we will try for 9AM class, and reg. PM classes. Strength: 3 sets for max reps: C2B Pull Ups rest 2 min, during rest perform 45 sec L-sit. 15 Min AMRAP 250m Row 3 Wall Balls 3 Burpees 6 Wall Balls 6 Burpees 9 WB 9 Burpees…