8 and 9:30am classes Monday.
BBQ 1:30
For reps;
7 Min AMRAP
12 Weighted Sit ups 35/25
10 DB Snatches 50/35
rest 3 min
7 Min AMRAP
12 Deadlift 185/125
3 Wall Climbs
rest 3 min
7 Min AMRAP
30 Box Jump Over 24″/20″
20 KBS 53/35
10/7 AAB Cal
Strength/Skill – Shoulder Press 3-3-3-3 ( In between sets 5 men/3 women pull-ups) For time, 21-18-15-12-9-6 and 3 rep rounds of: Walking lunge steps Puss Press 95/65 Lateral bar hops Knees to elbows
Wod- 12 Min AMRAP: 8 t2b 8 DB Thruster 35/20 12 DB walking Lunges 35/20 Strength- 3 Position Snatch: floor, below the knee, above the knee 60%, 65%, 70%x4
-6,7, & 8 A.M. CLASSES ON LABOR DAY 9-3-12. NO EVENING CLASSES. -TUESDAY AND THURSDAY SCHEDULE CHANGE AS OF 9-5-12 (THURSDAY) 5 A.M. & 6 A.M. ONLY. THERE WILL NOT BE ANYMORE 7 A.M.’S 40-30-20-10 reps for time of: Kettlebell swing (1,5/1 pood) Wallball (20/14 lbs) Box jump (24/20 )
Strength: Sumo Deadlift 8×3 build to heavy triple Tabata Power Clean 115/85 Deadlift 115/85 Floor Press 115/85 Toes to Bar *rest 2 min between movements* Lowest Score for each movement is counted
Skill:50-40-30-20 DU 25-15-10-5 T2B TIME CAP:10min Bench Press: 5,5,3,3,2,1 WOD:”Karen” For time: 150 wall balls 20/14 Every time ball is dropped complete 10 box jumps
Skill – Handstand Practice: 5 mins – Hollow Body W.O.D – “AMRAP-a-rama!” All rests are 2 mins. long AMRAP in 4 minutes: 15 KB swings 10 K2E Rest AMRAP in 4 minutes: 20 Wall ball 20/14 250m Row Rest AMRAP in 4 minutes: 15 Push ups 10 Plyo lunges (ea) Rest AMRAP in 4 minutes:…