Amanda and Katie rocketing out of the Squat Clean!!!!
Annie blasting her Squat Cleans!!!!!
Team W.O.D.-With partner, perform the following
100 – KB Swings
100 – Pull-ups
100 – Thrusters 45/30 (bar)
100 – K2E
One partner performs ten burpees, while the other completes above tasks.
8 and 9 am today. Closed tomorrow. Partner WOD 120 Cal Row 100 Pistols 80 Wall Balls 20/14 60 Power Cleans 95/65 40 M/U (40 C2b + 40 Dips) 20 AAB
Strength/Skill – Thrusters 5-5-5-5-5 4 R.F.T. 20 – O.H. Walking Lunges w/ bar 45/30 20 – T2B 200m – Sandbag Run 40/20
Strength 15 Min EMOM- 0-4 min 1 Snatch 65-75% of 1 RM 4-8 min 1 Snatch 75-85% of 1 RM 8-15 min 1 Snatch 85+% of 1 RM WOD Buy-in 100 D/U then.. 6RFT: 3 Power Clean 155/105 6 shoulder to overhead 10 walking lunge (front or back rack) * Barbell work must be unbroken….
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated…
No 5 am classes this week! Strength: Box squats 8X3 increasing weight 21-15-9 reps of: Chest-to-bar pull-ups Handstand Push-ups Ring Dips Floor Press 135/95