Thursday, November 18th 2010

Strength: Back Squat 3X10 @ 65-70% of 1RM For time: 15 Cleans 155/100 30 T2B 30 Box Jumps 24/20 60 D/U’s 30 DB Push Presses 40/25 60 D/U’s 15 Thrusters 135/95 30 Pull Ups 30 Burpees One Barbell Scale as needed

As of next week changes in summer hour will be: No 5AM class on Fridays and no 10am class on Saturdays.     E3MOM for 12 min 8 Back Squats all sets between 60-70% of 1 RM 3RFT- 12 Right Arm DB Hang Power Cleans 50/35 50′ Right Arm OH Walking Lunge 50/35 10 Burpee…

Open gym today at 4PM. Remainder of classes cancelled this afternoon. Strength: Snatch Balance- 50%x3, 60%x5 Snatch – 70%x1, 75%x1, 80%x1x3 Snatch Pull – 100%x2x3 7RFT 2 Rope Climbs 4 Wall Climbs 6 Med Ball Cleans 50 D?U’s

8 and 9 am classes only. Closed tomorrow.   With a partner   12 Days of Christmas 1- 100 m Run 2- Sq. Snatches 155/105 3- Thrusters 155/105 4- Burpee 5- T2B 6- C2B Pull Ups 7- KBS 53/35 8- Goblet Squats 53/35 9- Jumping Squats 10- HSPU 2:1 11- Power Clean & Jerk 155/105…

Strength/Skill – Goblet Squat 53/35 – 7 min E.M.O.M. x 7 reps with a 1-1000 PAUSE AT BOTTOM For time: 3 Rope climbs 15-12-9 reps of: Knees to elbows and Diamond push-up 3 Rope climbs

No 5AM classes this week. We will have a surprise partner Wod this Sunday @10am. You must sign up with a partner here or at the gym. Strength: 6 sets of 2 Hang Power Cleans + 1 Clean between 60 – 75% of 1RM, with a 2 sec pause below knee on Hang Clean. 5…