9AM TODAY!
Strength;: 3 Position Power Clean: Power, Hang, Floor
6X3 starting at 60% and increasing weight
16 MINUTE ASCENDING LADDER
1 Power Snatch 135#/95# – 50 D/U’s – 15 T2B
2 Power Snatches – 50 D/U’s- 15T2B
3 Power Snatches – 50 D/U’s – 15 T2B……Increase Snatches by 1 Rep
A – Starts at Ten minutes past the hour. The WOD takes an entire hour. W.O.D. A. Take 15-20 minutes, not more, to establish a 1-RM Snatch B. Take 15 minutes, not more, to establish a 1-RM Clean & Jerk Rest 5- 10 minutes after session B, and then… C. Against an 8-minute running clock,…
Strength/Skill – Weighted Pull-ups 5-5-4-4-3-2 GO HEAVY!! WOD: 15 min AMRAP: 5 walk out/ walk in push ups 10 wall balls 15 S.D.H.P 95/65
Why FRYYYYDAY? Because you will be FRYYYYED after this one!!!!!! The 5 & 6 P.M. classes will be open gym due to trainer constraints. The On Ramp/Foundations class will run as scheduled. WOD: “FGB-ish” 3 Rounds of 1 min/AMRAP of each movement with a 1 minute rest between rounds: -KB Swings 1.5/1 pood -Bench Press…
With a Partner, Complete: 100 Box Jumps – 20/24 100 Pull-ups 100 Wallballs – 14/20 9ft/10ft 100 Burpees 1000 Meter Run *Partners may work on the first two movements at the same time (Box jumps and Pull-ups), but they cannot be on the same movement at the same time. One partner may work on pull-ups…
Strength/Skill – Deficit Deadlifts For time: 20 Front Squats 205/155 30 Box jump, 24/20 inch box 40 Kettlebell swings, 1.5/1.0 pood 50 Wall ball shots, 20/14 pound ball Austin Malleolo 5:25.
“Sean” Ten rounds for time of: 11 Chest to bar pull-ups 75 pound Front squat, 22 reps U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22,…