Thursday, 6/9/11
W.O.D. – 6 Sets
5 Front Squats (Heavy)
Rest 10 Secs.
20 Pull-ups
Rest 2 mins
Increase weight of front squat each set…..
…..Just in case…
3 rounds of max burpees in 40 secs. 80 second rest between rounds!!
![007](https://sjf079.p3cdn1.secureserver.net/wp-content/uploads/2011/06/0072-1024x576.jpg)
W.O.D. – 6 Sets
5 Front Squats (Heavy)
Rest 10 Secs.
20 Pull-ups
Rest 2 mins
Increase weight of front squat each set…..
…..Just in case…
3 rounds of max burpees in 40 secs. 80 second rest between rounds!!
Strength: 15 min to establish heavy single Snatch (yes, squat) 5 RFT: 36 D/U 18 DB Power Clean 45/30 9 DB Front Squat 45/30 *Shuttle Sprint 20-40-60′ after each round*”
Filthy fifty 50 For Time: 50 Box Jumps 24″/20″ 50 Jumping Pull-Ups 50 Kettlebell Swings 53/35 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press 45/35 50 Back Extensions 50 Wall Balls 20/14 50 Burpees 50 Double-Unders 3:1
From Wednesday July 11th-Monday July 16th there will be a 4 P.M. class. Strength/Skill – Bench Press 10 rounds, each for time of: 15 Push-ups Sprint 60 yards Rest 60 seconds Record total time from start to finish. The standard is a full one minute rest
Strength/Skill – Back Squat 1 – 1 – 1 – 1 – 1 – 1 – 1 Then, on the 2:00 for five sets Five back squats at 60% 1RM, + five chest slapping push-ups
Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. E2MOM for 10 min 3 Tempo Strict Press + 2 Split Jerk Tempo starts at the top = 5 Second down to shoulder, zero at shoulder, explode to over…
Strength/Skill – Push Press 2-2-2-2-2 95% 1 RM for time: 35 good mornings 50 DU’s Row 400 m 20 push ups 30 box jumps 24/20- step down Run 400 m 20 toes to bar 50 DU’s