Tuesday, 1-20-15
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday.
Deadlifts
10 @ 55%
10 @ 65%
6 @ 75%
8 @ 80%
6 @ 85%
4 @ 90% of 1RM
5RFT
5 Snatches 135/95
10 KBS 53/35
50 D/U’s
20 min CAP
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday.
Deadlifts
10 @ 55%
10 @ 65%
6 @ 75%
8 @ 80%
6 @ 85%
4 @ 90% of 1RM
5RFT
5 Snatches 135/95
10 KBS 53/35
50 D/U’s
20 min CAP
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
20 min to complete 3×10 French Press 3×14(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at extension 3 sets of BB 21’s Partner WOD 20 min AMRAP 30 AAB 20 Devil’s Press 50/35
Skills Day: 5 Min AMRAP- D/U’s Hand Walk/Push-up/Hold Practice Wod: 2 RFT- 18 Cal Row 15 thruster 95/65 12 Pull-ups
Skill 20 min for Handstand work HSPU/HS walk/ HS holds WOD 15 min AMRAP 15 T2B 10 KBS 53/35 5 Wall Climbs
Strength/Skill – E.M.O.M. – 16 Mins. Even Minute 10-15 Pull Ups Odd Minute 10-15 Push Ups Using a kettlebell or dumbbell 15 Turkish get-ups, right arm 53/35 20 swings 15 Snatches left arm 20 swings 15 Snatches right arm 20 swings 15 Turkish get-ups, left arm
Challengers…..We will attempt to make up today’s 11am,3pm,and 7pm classes tomorrow at the same times. For our regulars……Matt will be at gym from 3 to 5. Open gym for anyone who wants to come in. 9 and 11am cancelled…stay tuned for afternoon closings Be sure to check website before you come in for closings. Heading…