Saturday, 4/9/11

Snatches 1 High Hang Power Snatch + 1 Hang Power Snatch+1 Squat Snatch 15 Min to work up to a heavy Complex 7 x 2-minute rounds of: 22/17 Calorie Row Max reps Push Jerks 205/145 in remaining time No rest between sets

ROMWOD @7PM Come watch the Open announcement at 8PM. Skill: HSPU practice 5 rounds for max reps :30 of work at each station, no rest between movements Pushups Box jumps (24/20″) Snatches (75/55#) Wall Balls :30 rest

We all know classes start on the hour. Please try to be punctual. Unfortunately tardiness is contagious, as is punctuality. Thank you. Starting MONDAY 6-25-12, THERE WILL NOT BE ANYMORE 5AM CLASSES. ALL TUESDAY / THURSDAY AM CLASSES ARE NOW 6AM & 7AM Strength/Skill – Back Squat 135 /95 Warm up 10 x 2… ……………………..

No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER Strength/Skill – Hang Squat Clean WOD 3 rounds: 1 minute of Hang Squat Cleans @ 50% of your 1 rm 1 minute of KB Swings…

TABATA Something Else Pull-ups Push-ups Sit-up Squat :20 on/:10 off x8 1min rest between Handstand Push up practice or Handstand walk practice

Strength/Skill – Core Work- 4 Rounds 1min Plank Holds 1min Rest ——————– 6 Rounds For Time 5 KB Shoulder To Overhead (Left Arm) 53/35 5 KB Shoulder To Overhead (Right Arm) 53/35 10 Goblet Squats 53/35 20 Double-Unders