NO 5AM CLASS THURSDAY 5/12
Strength/Skill – Goblet squat!
WOD
In a team of 3, complete the following
150 goblet squats (53#/35)
210 push ups
270 mountain climbers
once you finish the 3 exercises, each team member must row 250m. Only one team member per exercise.
Strength: Every 90 sec for 7 sets Snatch 3 @ 60% 3 @ 65% 3 @ 70% 3 @ 75% 3 @ 80% 3RM Attempt X 2 Back Squat 6 @ 70% 6 @ 75% 6 @ 78% Then find your 6 RM Complete as many rounds as possible in 10 minutes of: 10 burpees…
Reminders: No open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. Strength/Skill: 7 X 5 Back squats 3 RFT 25 wall Balls 20/14 25 KBS 70/53
Every 1:30 for 8 sets (12min) 1 Heaving Snatch Balance + 2 OHS + 1 Power Snatch Inceasing weight 5 RFT 15 Power Snatch 75/55 21/15 Cal Row *13 min Cap* 3 Giant Sets: 12 Single Arm Dumbbell Press 12 Single Arm Dumbbell Row Rest 1:30 between sets. Test yourself — Accumulate 1:30 in an…
Every 1:30 for 6 sets (9min) 3 Tempo FS @ 40-50% 1 RM of FS Tempo = 5 second down, 10 second pause in bottom, explode up, 2 second pause at top *No bounce to get out of the bottom* “Grace” 30 Clean & Jerk 135/95 *12 min Cap* Work Skills in the remaining time.
The open starts this week!!!!!!!! Did you sign up? Strength/Skill – Front Squat 5×5. 10 min A.M.R.A.P. 8 burpee box jump overs 24/20 10 thrusters (95#) 30 D/U’s Rest 3 Mins. Half the work half the time. Can you equal the first A.M.R.A.P.? 5 min A.M.R.A.P. 4 burpee box jump overs 24/20 5 thrusters (95#)…
Strength: Snatch: Every 90 sec for 5 sets 3@60% 3@65% 2@70% 2@75% X2 Snatch Pull 3@100% of snatch X 4 40-30-20-10 reps for time of: Toes-to-bars Wall-ball shots, 20-lb. ball Rest 3 minutes, then, 40-30-20-10 reps for time of: Good Mornings 45/33 Walking Lunges