Thursday, 2-7-13
Strength/Skill – BTN Push Press 3RM
3 Rounds
10 Deadlifts – 95/135
10 Front Squats – 95/135
10 Hang Power Cleans – 95/135
10 Push-Jerks – 95/135
Strength/Skill – BTN Push Press 3RM
3 Rounds
10 Deadlifts – 95/135
10 Front Squats – 95/135
10 Hang Power Cleans – 95/135
10 Push-Jerks – 95/135
20 Min AMRAP 20 HSPU 2:1 20 Weighted Sit-Up 35/25 20 Slam Ball30/20 20 K2E
Ten rounds for time of: 12 Burpees 12 Pull-ups
Please bring in your own sweat towels. Bench Press 3×10 Chest Flys 3×12 *Light DB’s* 15 min AMRAP 60 D/U 3:1 30/25 Cal Row (20/15 AAB Cal) 5 Power Snatch 95/65 5 Hang Sq. Snatch 95/65 5 Sq. Snatch 95/65
No 5AM classes this week. Strength: 6 X Snatch Deadlift + Snatch + OHS @ 60-75% of 1RM. Front Squats 5 @ 65% 3 @75% 1 @85% Then Front Squat every 90 sec for 5 sets 5@ 75% 10 min AMRAP Max unbroken Wall Balls 20/14 Each time you break or drop the ball run…
8AM AND 9AM CLASSES ONLY! Barbells For Boobs tomorrow. If you haven’t already done so, register on our facebook page. Strength/Skill – Tabata D/U’s “The Bear” Complete five rounds of seven sets of the following complex for max load: Power clean Front squat Push press Back squat Push press Once the complex is started, all…
8 and 9 am today. Closed tomorrow. Partner WOD 120 Cal Row 100 Pistols 80 Wall Balls 20/14 60 Power Cleans 95/65 40 M/U (40 C2b + 40 Dips) 20 AAB