Thursday, 3-20-13
Strength/Skill -8 min EMOM: 8 Lunges 115/85
In front of a clock set for 12 minutes:
4 minutes of hang power snatches, 95/65 lb.
4 minutes of squats
4 minutes of russian swings 70/53
Score is TOTAL number reps
Strength/Skill -8 min EMOM: 8 Lunges 115/85
In front of a clock set for 12 minutes:
4 minutes of hang power snatches, 95/65 lb.
4 minutes of squats
4 minutes of russian swings 70/53
Score is TOTAL number reps
“12 Days of Christmas WOD” 1 50m Sprint 2 Snatches 3 Wall Balls 4 Hang Squat Cleans 5 Bar Burpees 6 Squat Jumps 7 Box Jumps 8 Kettlebell Swings 9 Toes to Bar 10 Thrusters 11 Situps 12 Pistols (each leg) RX 95/65, 20/14, 2/1.5, 24/20 Adv 80/55, 16/10, 1.5/1, 20/20 Bgr 65/45, 14/10, 1/25#,…
Deadlifts 12 min to warm into your weight 50 GHD Situps/ Weighted Sit Ups 50/35 10 Deadlifts 315/215 7 Rope Climbs 10 Deadlifts 30 Bar-facing Burpees 10 Deadlifts 150 Double Unders 2:1 10 Deadlifts
Strength/Skill -EMOTM 8 Minutes – 3 Push-Press (not Jerk) 10 Pistols 7-6-5-4-3-2-1 Back Squats – 133/195 10-20-30-40-50-60-70 Double-Unders
Strength: Snatch pull 75%x3, 80%x3, 85%x3 Not TnG Snatch grip push press 5,4,3,2,2 Wod: 7min AMRAP 21-15-9 Hspu C2b (If you finish the 9 c2b within the 7min start over at 21 hspu) *scale as needed*
Holiday Hours: 8AM Challenge, 9 and 10AM classes, 4,5,6pm classes, Challenge at 7PM. Strength: 5X5 Box Squats 21 – 18 – 15 – 12 – 9 Toes to Bar Wallballs (20/14) 50 Double-Unders after each round
For time: 15-1 Hang Power Clean *6 Burpees between sets* *Weights start at 95/65 and incease each round by 10/5* *30 min Cap* Skill Work