Thursday, 10-16-14
Strength/Skill – 1 RM Strict Press
WOD
7 min AMRAP
10 wipers
10 Power Snatch
Rest 1 minute
7 min AMRAP
10 Pull-ups
10 Back Squats (taken from the ground)
Rx – 95/65
Advanced – 75/55
Beginner – 55/45
Strength/Skill – 1 RM Strict Press
WOD
7 min AMRAP
10 wipers
10 Power Snatch
Rest 1 minute
7 min AMRAP
10 Pull-ups
10 Back Squats (taken from the ground)
Rx – 95/65
Advanced – 75/55
Beginner – 55/45
Strength/ Skill – E.M.O.M. 10 Mins – 3 BHN Snatch Grip Push Press + 2 O.H. Squats For Time: 10 Snatch 135# (95#) 50 Double-unders 8 Snatch 40 Double-unders 6 Snatch 30 Double-unders 4 Snatch 20 Double-unders 2 Snatch 10 Double-unders
Strength:Front Squat: 5 @75% 3 @ 85% 1 @ 95%….then Every 90 Sec for 5 sets 3 @ 85% of 1RM For time: 50 Wall Balls 20/14 25 Pull-ups, strict 25 Ring Dips, strict 50 KBS 70/53 25 Ring Dips, kipping 25 Pull-ups, kipping 50 Wall Balls 20/14
Front Squat every 90 sec -15 min 2×10 w empty bar 3×5 @50% of 1RM 3@65 3@70 3@75 3@80 3@80 21-15-9-15-21 Alt DB Snatches 70/53 12-9-6-9-12 TGU 53/35
Every 5 minutes for 25 minutes 5 Bench Press (as heavy as possible) 25 Toes to Bar/scale 35 weighted sit ups As many D/U’s in the remaining time
-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 15 minutes to practice or test a Tall Snatch. DEMO VIDEO 1 minute AMRAP of Jerks @ 185/120# -then (no break)-…
Strength/Skill – Lets work on rope climbing efficiency. If you’re effeicient, work on upping your legless ascents. 3 R.F.T. 115 pound Push press, 21 reps 3 Legless 15-foot rope ascents 27 Weighted Ab-Mat S/U’s w/ D.B. feel freE to anchor feet. D.B. HANDLE SHOULD NEVER LEAVE CHIN