Good morning!! Six and Seven o’clock a.m. classes are cancelled. Parking lot needs to be plowed. PLEASE BRING AN EXTRA PAIR OF SHOES DUE TO WEATHER.
Warm -up – 5 rounds of:
Overhead Walking Lunge (PVC)
15 Sit-ups
10 Push-ups
5 Pull-ups
Burgener
Strength:
6 x Power Clean-Squat Clean-Push Jerk
W.O.D.
“Tate”
5 rounds for time:
9 Thrusters 95 / 65 lbs
9 Ring Dips
9 Cleans 95 / 65 lbs
9 Pull-ups
5 and 6 am classes cancelled. Right now we will try for 9AM class, and reg. PM classes. Strength: 3 sets for max reps: C2B Pull Ups rest 2 min, during rest perform 45 sec L-sit. 15 Min AMRAP 250m Row 3 Wall Balls 3 Burpees 6 Wall Balls 6 Burpees 9 WB 9 Burpees…
Murph is coming!!!! partner wod 30 min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats 100m run between sets 1 person works at a time. Run is done together. Skill work today!!!
Strength: weighted pull ups 5X3 With a Partner 2000m Row 100 Power Cleans, 135/95# 60 Jerks, 135/95# –
Strength/Skill – HSPU’S, DEFICIT HSPU”S, PARALLETTE HSPU”S PRACTICE 60 Double-Unders 25 Thrusters – 75/45 60 Double-Unders 15 Thrusters – 75/45 60 Double-Unders 5 Thrusters – 75/45 60 Double-Unders 25 Kettlebell Swings – 53/35 60 Double-Unders 15 Kettlebell Swings – 53/35 60 Double-Unders 5 Kettlebell Swings – 53/35
Strength/Skill – Push Press 15 mins to work up to 3 REP MAX “Jack” Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is…
Strength/Skill – Pressing Snatch Balance 5-5-5-5-5 7 Rounds for time: 10 Overhead Walking Lunges (with bumper plate) 45/25 10 Push Jerks 135/95 10 Burpee Broad Jumps