Thursday, 3-27-14
Strength/Skill – 3 Position Clean x 5
5 rounds for reps
:30 of work at each station, no rest between movements
Pushups
Box jumps (24/20″)
Snatches (75/55#)
Floor wipers
:30 rest
Strength/Skill – 3 Position Clean x 5
5 rounds for reps
:30 of work at each station, no rest between movements
Pushups
Box jumps (24/20″)
Snatches (75/55#)
Floor wipers
:30 rest
Warm up: 3 rounds of Cindy: round 1: slow and easy round 2: light to moderate pace round 3: moderate pace Skill: Power clean WOD 3 rounds of: 1 min power cleans (95/65) 1 min thrusters (95/65) 1 min back squats (95/65) 1 min mountain climbers 1 min rest Team tabata sled races
Strength/Skill – Push Jerk + Split Jerk x 5 Complete as many rounds as possible in 20 minutes: 5 Weighted pull-ups, 35# (24#) 10 Push-ups with feet on 30″ box (24″) 15 Squats holding a 45# plate (25#)
Congratulations to Matt and Mike. They qualified for the 2017 Granite Games! Strength: Power Snatch – Not TnG 4×2 @40% (technique warm up) 1×3 @ 50% 2×3 @60% 1×3 @70% 7min AMRAP: 15 Wall Ball 20/14 10 Sq. Clean 75/55 *rest 3 min* 7 Min AMRAP: 10 Alt. DB Snatch 45/30 10 Burpee Box Jump…
Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple. Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!! Strength: 16 Min EMOM ODD- 3 TnG Power Snatch 65-75% of 1RM EVEN- 5-7 Strict HSPU WOD:…
9 min E3MOM Back Squat 3×10 @ 50,55,60% of 1RM For time – 15-10-5: T2B Wallballs 20/14 Hang Power Clean 135/95 right into… 100′ Double Front rack kb lunge 53/35 right into… 5-10-15: T2B Wallballs 20/14 Hang Power Clean 135/95 *25 min Cap*
Tribal Games Friday night. No 6PM class. Strength/Skill: 5 sets Increasing weight 3 Clean High Pulls + 2 Hang Power Cleans + 1 Power Clean Complete 3 rounds for time of: 20 squat cleans, 95(65)# 30 push-ups Run 400 meters