Thursday, 3-14-13

Just a Reminder: waters are $1.00 each.   For the summer there will be no 5Am class on Fridays and no 10am on Saturdays.     Single Leg Romanian Deadlift 5 sets of 6 (each leg) 15 min AMRAP 18 KBS 53/35 14 KB S.D.H.P. 53/35 10 HSPU 2:1

  Snatch Technique Add weight if form looks good   With a Partner Row 5000m While 1 partner rows, the other completes: 10 DB Thrusters 35/25 50′ Bear Crawl 10 DB Snatches Continue alternating until 5000m are completed

18-15-12-9 Wall Ball SDHP (35#/53#) Box Jumps Push Press (65#/95#) Toes-2-Bar

Strength: 2 Snatches 10 min EMOM Does not need to be TnG Sets 1-5 @ 50-75% range, use as warm up Sets 6-10 @ 80%. 5 min EMOM 2 X OHS with 5 sec pause at the bottom between 70-80% 3 Rounds for reps: 1 min Seated weighted Twists 20/14 1 min KBS 53/35 1…

NO 10:00 AM CLASS 4 R.F.T. 50 Air squats 30 AB-Mat sit ups 20 Deficit push ups. 45s/25s *chest touches ground * 10 M/U’s Bar or Ring (Scale w/ Weighted pull-ups, C2B, strict pullups, ring rows)

Reminders: 3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. 20min EMOM EVEN: 2 Hang Power Snatches + 2 High Hang Snatches ODD: 10 box jumps 30/24 10 min AMRAP 8 C2B Pull Ups 8 Burpees to Target