Thursday, 2/3/2011
WOD
AMRAP 20 Minutes
5 Burpees
10 Push Press (95/65)(75/55)(55/35)
10 Pull Ups
5 Wall Climbs – See demo below, scaled version is discussed also.
WOD
AMRAP 20 Minutes
5 Burpees
10 Push Press (95/65)(75/55)(55/35)
10 Pull Ups
5 Wall Climbs – See demo below, scaled version is discussed also.
Strength/Skill – Snatch Balance 4-4-4-4 9 Power Snatch (135/93) 9 OHS (135/93) 9 Muscle-ups 6 Power Snatch (135/93) 6 OHS (135/93) 6 Muscle-ups 3 Power Snatch (135/93) 3 OHS (135/93) 3 Muscle-ups
Strength/Skill – Power Clean Power Jerk 65%x3x5 and 70%x2x4 7 min A.M.R.A.P. 5 – 2 FER Wall Balls 3 – C2B Pull- ups 1 – Deadlift 225/185 Rest Time 7 min A.M.R.A.P. 20 – D/U’S 6 – Presses 95/65 2 – S.D.H.P.’s 95/65
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date! 12 Min EMOM 2 Power Snatch + 1 Hang Squat Snatch Build to a heavy single….
Strength/Skill:OHS 6X3 3 Rounds: 40 ft Front Rack Lunge 155/105 30 Kettle Bell Swings 70/53 20 Floor Presses with KB
Strength/Skill – Rope climb Five rounds for time: 15 Deadlifts, body weight 2 Rope climbs
Skill: the kip AMRAP 15 10 Snatches (95/65) 10 Ring Push-Ups 10 K2E 10 Box Jump Overs (20 in)