Saturday, 1/8/2010

Strength/Skill – Snatch Grip Deadlift find your 3RM 21-15-9 Reps for time: Front Squats (185/133) Ring Dips

Strength/Skill – Clean & Jerk “Grace” For time: 30 Clean & Jerks 135/95 Rest 2 mins. Tabata Squats

Partner WOD For time: Filthy 100 40 min CAP 100 Box jump, 24 inch box 100 Jumping pull-ups 100 Kettlebell swings, 1 pood Walking Lunge, 100 steps 100 Knees to elbows 100 Push press, 45 pounds 100 Back extensions 100 Wall ball shots, 20 pound ball 100 Burpees 100 Double unders

For time- 100 Wall Balls 20/14 80 Sit up 60 Weighted Walking Lunges 45/30 40 DB Snatches 45/30 20 Man Makers 45/30

Strength/Skill – Weighted Push-up 5-5-5-5 21, 18, 15, 12, 9, 6 Power Cleans 115/85 Front Squat 115/85 Box Jump 24/20

Please take note of schedule change: Tuesday and Thursday morning classes are from 6AM to 7AM only. Starting March 15th. Thank you! Srtength/Skill – Snatch Balance – 5-5-5-5-5 W.O.D. – 4 R.F.T. – One min intervals Row (Calories for reps) K.B. Swings 53/35 Box Jump 24/20 Ab Mat S/U’s One minute rest At the end…