Thursday, 7-2-15
July 4th: 9AM class only…partner WOD
Power Clean and Jerk
60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1 x4sets
(60%x3+1 = 3 cleans 1 jerk)
21-15-9
Power Snatch 75/45
DB Thruster 40/20
Ring Push Up
July 4th: 9AM class only…partner WOD
Power Clean and Jerk
60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1 x4sets
(60%x3+1 = 3 cleans 1 jerk)
21-15-9
Power Snatch 75/45
DB Thruster 40/20
Ring Push Up
Gym will be open today @9AM for open gym. No scheduled coach. Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us. Let’s join and celebrate her new endeavor. Strength: Sq. Clean 2@60% 2@65%…
5 min EMOM: 3-Position Muscle Snatch (floor, below knee, above knee) 3 Overhead Squats Rest 1 Minute 7 min EMOM: 1 Power Snatch + 1 OHS + 1 Sq. Snatch 18 min EMOM Min 1 – 18/14 Cal Row (10/8 AAB Cal) Min 2 – 10 Hang Power Snatch 75/55 Min 3 – 12 T2B
Katie Burp-eeeeeeing!!! Finishing up yesterday’s 400 rep. partner WOD. We missed some of you. Maybe we will do it again!!! Strength/Skill – Snatch 3 R.F.T. 5 Clusters 95/65 – One Power Clean, Two Overheads (P.P. or P.J.), Two Front Squats. 10 Wall Climbs 100m Run w/ Plate 45/25
Muscle up Skill Work for 20 min 15 min AMRAP 50 ‘ Farmers Carry 53/35 25 Med ball Twists 15 DB Snatch 50/35 10 Push up Shoulder taps
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest…
Every 90 sec X 8 2 Hang High Pull + 1 Hang Squat Snatch With a 15 minute running clock complete: 50 Double Unders 20 Squat Snatch 135/95 50 D/U’s 15 Squat Snatch 155/105 50 D/U’s 10 Squat Snatch 185/125 50 D/U’s Max Squat Snatch 205/135 in remaining time