Thursday, 8-8-13

Strength/Skill -15 minutes to establish a 1RM of the following complex: Hang snatch + Behind the neck push-press + Snatch balance Note: This is a complex. The barbell should not drop at any point. 30 T2B 30 Push Presses 115/85 20 T2B 20 Push Presses 115/95 10 T2B 10 Push Presses 115/95 Time to beat…

With Partner 12 Rds 30 Lunges 20 Power Cleans 135/95 10 Ball Slams 200 m Run Together

If you are subbing rope climbs please bring a towel for towel pulls Strength/Skill – Review rope climb and towel pulls Turn the volume down Two rounds for time of: Farmer’s walk 100m (use 2 x 53/35. kettlebells) Rope climb X 2 on a 15 foot rope (can you do this without legs?) Back Squat,…

  BRING SOCKS!!!! Strength / Skill – Rope Climb Tabata “Bottom to Bottom” Squat Run 1 mile Clock starts for run on rising from last squat. The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is…

Come watch the last Open Wod tonight. We start at 5:30.     20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Time cap: 20 minutes

We are offering open gym hours 9 and 10AM on Sundays!!!!   Push Jerk 60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM 30 Min EMOM- Min 1- 10 Pull Up( 7 if Strict) Min 2- 10 Push Up Min 3- 15 Squat Min 4- 10 Dip Min 5- 8 KB Hang Power Clean…