Thursday, 10-24-13

In teams of 2: 100 Hang Power Cleans (95/65) 100 Front Squats (95/65) 100 Hang power Snatch (95/65) 100 Back Squat (95/65) ** E2MOM 10 Burpees 1 person works at a time!

Christmas party Saturday, Dec.12th. Strength- Unbroken Deadlifts 15 reps – Lightest weight 10 reps – Heavier than first set 5 reps – Heavier than before 10 reps – Real close to prior set weight 15 reps – Close to second sets weight. (All sets must be unbroken) WOD: You Choose between the three depending on…

Back Squat Build to a 2 rep max in 15 min “”Nasty Girls”” 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans 135/95

9 min E3MOM Back Squat 3×10 @ 50,55,60% of 1RM 100-80-60-40-20 Double Unders 50-40-30-20-10 Situps 25-20-15-10-5 Hand Release Pushups 5-4-3-2-1 Wall Climbs

Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Strength/Skill – Deadlifts 3-3-3-3-3 “Helen” Three rounds for time: Run 400 meters 21 K.B. Swings 53/35 12 Pull-ups

  32 min Running Clock: 5 RDs – Jackie 200m row 10 Thruster 45/35 6 Pull-Up …followed by.. 10 RDs – Isabel & Karen 3 Power Snatch 135/95 15 Wall Ball 20/14 ..if all is completed before time expires.. AMRAP “Cindy” 5 Pull-Up 10 Push-Up 15 Air Squat *Score is total of fully completed rounds…