3 Person Partner WOD this Sunday….must sign up with partners.
No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games.
WOD # 1:
4 RFT:
2 rope climbs
100ft sprint
4 Squat cleans 225/135
100ft sprint
20 min cap
*REST 10 MIN*
7 Min AMRAP:
3-6-9-12-15….
Power Snatch 75/45
Box Jump Overs 20″
Strength Back Squat 70%x4 75%x4 80%x4 X 3 16 minute A.M.R.A.P. 2,4,6,8……. Box Jumps 24/20 Alternating DB snatches Prisoner Get Ups (we can scale)
NO 10:00 AM CLASS SATURDAY 8-16-14 6 Min. E.M.O.M. – Starts at 15 min past hour 5 TnG Power Cleans + 1 Front Squat 10 Min A.M.R.A.P. – Starts at 25 mins past hour 10 S.2.O. 155/115 12 Deadlifts 155/115 15 Box Jumps 24/20 Strength Skill – Snatch Complex: Mid Thigh – Below Knee –…
Strength/Skill – Front Squat: 3-3-3-3-3 7 Rounds for time: 7 Power Clean (95/63) 7 Bar Facing Burpees
9am class today!! 4 X 400m run 2 min rest between Runs 5 Rounds: 15 Wallball 20/14 12 C2B Pull Ups 9 Floor Wipers
Today’s hours are 8 and 9 am only. 3 RDs for max reps 1 min Max Burpee 1 min Max Wall Ball 20/14 1 min Max Jumping Squats 1 min Max Weighted Sit Up 25/15 1 min Max Hang PowerClean 115/85 1 min REST
10 min EMOM Squat Clean 3-3-3-2-2-2-1-1-1-1 Sets 1-3: 40-60% Sets 4-6: 70-80% Sets 7-10: 85%+ 5 rounds for time of: 400m Run 15 bench press (135/95)