Thursday, 9-29-16
NO 8AM CLASS THIS SATURDAY!!!
7RFT
7 Power Snatches 135/95
7 Inverted Burpees
10min EMOM Increasing weight ONLY if your form is GOOD!!!!
1 Snatch Grip Push Press
1 OHS
1 Snatch Balance
NO 8AM CLASS THIS SATURDAY!!!
7RFT
7 Power Snatches 135/95
7 Inverted Burpees
10min EMOM Increasing weight ONLY if your form is GOOD!!!!
1 Snatch Grip Push Press
1 OHS
1 Snatch Balance
SUNDAY: YOGA @11 AM. $15.00 DROP IN. With a partner 0:00-7:00 AMRAP Burpee to plate 45/25 *1 Person works at a time* 7:00 – 27:00 AMRAP 5 Power Clean 155/105 10 S2OH 155/105 15 Air Squats *Alt rounds with partners* 27:00-34:00 AMRAP Burpee to plate 45/25 *1 Person works at a time*
Strength/Skill – Snatch Balance 60×2 65×2 70×2 75×2 80×2 12-9-6 Hang Squat Snatch 135 Weighted Pull-ups 20/10 If NOT doing RX’D your rep scheme is 21-15-9
Strength/Skill – Shoulder Press – 5-5-3-3-1 10-1 Deadlift 205/155 Toes to Bar Box Jumps 24/20
“Kettlebell Hell” 1. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Snatches from the hang in the remaining time. Rest 1 minute 2. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time. Rest 1 minute 3….
20 min A.M.R.A.P. 1 Wall Climb + 6Llateral Wall Walks 20 Waiters Lunges w/ Plate 10 R, 10 L 45/25 (D.B.’s O.K.!!) 40 D/U’s…(3:1) …..cool down, not part of WOD, not required,, but recommended after all that pushing and overhead Pullups 10-10-10 BEG 15-15-15 INT 20-20-20 ADV
E2MOM for 12 min 1 High Hang Squat Snatch + Overhead Squat 1 Hang Squat Snatch + Overhead Squat 1 Squat Snatch + Overhead Squat 12 min AMRAP : 5 Power Snatch 95/65 10 OHS 95/65 15 Deadlifts 95/65