Saturday, 2-11-17
Partner Wod
3 rounds EACH of:
Partner 1: 75 D/U’s
Partner 2: Max Russian KB Swing 70/53
Switch
Partner 1: 30/25 Calorie Row
Partner 2: Weighted Sit Ups 35/25
Switch
Partner Wod
3 rounds EACH of:
Partner 1: 75 D/U’s
Partner 2: Max Russian KB Swing 70/53
Switch
Partner 1: 30/25 Calorie Row
Partner 2: Weighted Sit Ups 35/25
Switch
Strength/Skill -Clean High Pulls (I know we did Cleans yesterday)-We are working to get under the bar faster. 21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time: Sumo deadlift high pull, 75/55 Push press, 75/55
Strength/Skill – Front Squat: 3-3-3-3-3 7 Rounds for time: 7 Power Clean (95/63) 7 Bar Facing Burpees
Why FRYYYYDAY? Because you will be FRYYYYED after this one!!!!!! The 5 & 6 P.M. classes will be open gym due to trainer constraints. The On Ramp/Foundations class will run as scheduled. WOD: “FGB-ish” 3 Rounds of 1 min/AMRAP of each movement with a 1 minute rest between rounds: -KB Swings 1.5/1 pood -Bench Press…
In Teams of 3: 800m Bag Run (7 tubes/5 tubes) 75 Box Jump Overs 24″/20″ 50 Power Clean and Jerks 155/105 15 Rope Climbs 3:1 50 Power Clean and Jerks 75 Box Jump Overs 800m Bag Run *35min Cap*
10 MIN AMRAP 5 C2B Pull Ups 10 Med Ball Push Ups 15 Med Ball Twists 20/14 3 Position Clean Build to a Heavy Complex High Hang, Knee, Floor Reverse Lunges 3 Sets of 10 Bar on the Back Rack Position Romanian Deadlifts 2 Sets of 20 Bar descends to mid-shin, but does not touch…
Buckley’s this Saturday night at 7. Let me know if you will be joining us for dinner! Strength: Front Squat: 3 reps @ 50% 1RM 3 reps @ 60% 2 reps @ 70% 2 reps @ 80% 1 rep @ 85% 1 rep @ 90% 1 rep @ 95+ % 3 rounds for time: 50…