Thursday, 1-10-13
Strength/Skill – Split Jerk 60×2, 65×2, 70×2, 75x3x2, 80x3x2
7 min AMRAP
10 Front Squats 115/85
10 Pull-ups
Rest 4 Minutes
7 min AMRAP
10 Burpees (Bar facing, over your deadlift bar)
10 Hang Power Snatches (95/65)
Strength/Skill – Split Jerk 60×2, 65×2, 70×2, 75x3x2, 80x3x2
7 min AMRAP
10 Front Squats 115/85
10 Pull-ups
Rest 4 Minutes
7 min AMRAP
10 Burpees (Bar facing, over your deadlift bar)
10 Hang Power Snatches (95/65)
Partner WOD “DT meets Angie” 1 rd DT 155/105 100 Pull Ups 1 rd DT 155/105 100 Push Up 1 rd DT 155/105 100 Sit-up 1 rd DT 155/105 100 squats 1 rd DT 155/105 * Both partners do the rd of DT, split 100’s up however. One person works at a time throughout wod….
9AM CLASS 😉 Strength: Bench Press 6X3 4 Rounds For Time 15 Med Ball Twists 25 Kettlebell Swings 70/53 50 D/U’s
We will be judging all the Open Wods Saturdays beginning at 10AM. No regular 10AM class. If you can’t make it, please make arrangements a head of time. Complete as many rounds as possible in 9 minutes of: 15 toes-to-bars 115-lb. deadlifts, 10 reps 115-lb. snatches, 5 reps 6 minutes to find 1-rep-max clean and…
Weigh-ins are today!! Strength/Skill – Snatch: 1-1-1-1-1-1-1-1 7 Rounds for time: 2 Snatches (155/115) 4 HSPU 8 Pull-ups
Strength/Skill – Zercher Squats 6 x 2 ( It is new, go light work on mechanical efficiency) At 1:05 explanation on how to hold bar Three rounds of: Tire Flips Man makers 25/15 Straight Jump to a Candlestick – see video. It is the first one. D/U’s if you can’t do them, this is your…
S.D.H.P; 4 reps on the min for 10 min @65%-80% 1rm + 5 sets @100% that means like an animal!!! 20 kbs 2/1.5 pood 60 double unders rest 3 min b/t sets 3 mins rest b/t sets means balls to the wall!!!!!!!!!!