Thursday, 1-12-12

3RDs 15 Reverse Hypers 10 BB Good Mornings 10 Broad Jumps 15 min to Establish 1 RM Deadlift With a Partner Complete: 22 min AMRAP 2 Rope Climbs 2:1 4 HSPU 2:1 8 Thruster 115/85 16 Push Press 115/85 32 Deadlifts 115/85

Closed for Thanksgiving. 9AM class Friday. No PM classes. 14 min EMOM odd 3 Bench Press @ 70% even 10 Med Ball Cleans 20/14 Helen 3RFT 400m Run 21 KB Swings 53/35 12 Pull Ups

Spring 30 Day Paleo Challenge, weigh ins May 1st ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat on your body. Participants should commit…

Skill: 20 Min to work on Handstands, Strict HSPU or HS Walks WOD: EMOMx16 1. 10 Clean and Jerks 155/105 2. 10 Box Jump Overs 30″/24″ 3. 10 Snatches 155/105 4. 10 Pistols Alt *SCALE as needed*

Strength: Every 90 sec for 7 sets 3 pos Squat Clean; above the knee, below the knee, floor sets 1-3 @ 65-70% of 1RM sets 4-7 @ 75-80% of 1 RM   10 min EMOM min 1- 1-3 Rope Climbs scaled 3:1 min 2- 10 HSPU   15 Min AMRAP 200m run 20 T2B 250m Row 25…

Strength/Skill – 10 min EMOM…4 TnG Push Presses 70% of 1 RM As many reps as possible in 5 minutes of: 7 Med-ball cleans 20# (14#) 7 Lateral Box jumps 24″ (20″) Rest 1 minute As many reps as possible in 3 minutes of: 7 Med-ball cleans 20# (14#) 7 Lateral Box jumps 24″ (20″)…