Thurs. 12/30/2010
Warm-up – Burgener
75 ground to overhead (Power snatch preferred) 55/35
W.O.D – “Cindy” – 20 minute A.M.R.A.P
5 – pull-ups
10 – push-ups
15 – squats
Warm-up – Burgener
75 ground to overhead (Power snatch preferred) 55/35
W.O.D – “Cindy” – 20 minute A.M.R.A.P
5 – pull-ups
10 – push-ups
15 – squats
Strength:Deadlift 5-5-5-5-5 3 RFT 15 Deadlifts 225/155 15 Bar facing burpees
30 minute AMRAP of: Jackie 1000m Row 50 Thrusters (45/35 pound) 30 Pull-ups Then Karabell 10 rounds 3 Snatches (135/90 pounds) 15 Wall Ball (20/14lbs @ 10″/8″ target) Then AMRAP of Cindy in the remaining 30 minutes: 5 pull-up 10 push-up 15 squat Your result is rounds of Cindy completed.
Snatch – 80%x2, 85%x2, 90%x2x2 Snatch Pull – 110%x2, 115%x2, 120%x2x2 4 RFT 3 Hang Snatch (High Hang)155/103 6 Strict HSPU 9 Deadlifts 155/103 200 M Row
Reminders: No open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. Strength/Skill: 7 X 5 Back squats 3 RFT 25 wall Balls 20/14 25 KBS 70/53
Check your email for today’s WOD
3 Rds each, then rest 30/24 Calorie Row 30 Push Ups rest 2 minutes 30/24 Calorie Row 30 Wall Balls rest 2 minutes 30/24 Calorie Row 50′ Overhead DB Walking Lunge – Right Arm 50′ Overhead DB Walking Lunge – Left Arm