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
SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes. NEW SCHEDULE effective Thursday 9/8/11 M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM T -TH AM CLASSES 5-6AM, 6-7AM ALL PM CLASSES 4-5PM, 5-6PM, 6-7PM NO MORE 10:00 AM CLASSES EFFECTIVE 9/8/11 CONGRATULATIONS BOBBY C. !!!!!!!!!! BOB PAST HIS LEVEL…
Strength: 6 X Snatch Complex @ 70-85% of 1RM Snatch 1 Pause Snatch + 1 Snatch + 2 OHS Front Squat: 5 @75% 3 @ 85% 1 @ 95%….then Every 90 Sec for 5 sets 3 @ 85% of 1RM 15 min AMRAP 500 meter row 20 kettlebell swings 53/35 15 pull-ups
W.O.D. – 4 rounds for time: Run 400 m 10 Squat Cleans 135 / 95 15 Burpee Pull-ups
Tuesday & Thursday we will be adding a 7PM class. This will be on a trial basis. Team WOD 2 person team 400 m run 50 KB Power Snatches 53/35 50 push ups (hand release) 50 OH squats 95/65 50 Pull-ups 50 sdhp 95/65 50 weighted situps 45/25 800 m Row…… NOW THE HARD PART………..
With Partner 30 Min AMRAP 400 m Row 30 Box Jumps 24/20 20 Thrusters 75/55 10 Man Makers 53/35 Break reps up anyway you like
15 min Snatch High Pull 3@95 3@100 2@105 % of 1RM Power snatch 5X1 Increasing weight GI Jane 100 Burpee Pull ups