Tuesday 12-15-15

Strength – Power Cleans – 5-5-3-2-1 15 min A.M.R.A.P. 15 One Arm Dumbell/K.B. O.H. Reverse Lunge 12 Box Jumps24/20 9 Ring Push-ups

Important Membership Change Inforamtion Strength/Skill – Push Jerk 3 RM 15min “Climbing AMRAP” 50 Squats 10 Push Jerks 95/65 50 Squats 10 Push Jerks 115/85 50 Squats 10 Push Jerks 135/105 50 Squats 10 Push Jerks 155/125 50 Squats W/ remaing time Push Jerk 175/145

No 6 and 7 pm classes today. Come watch Janel and Matt at the Tribal Games. C&J 5@70% 4@75% 3@80% 2@90% 2@80%   15 MINUTE ASCENDING LADDER 1 PUSH PRESS 135#/95# – 1 PULL UP – 10 DOUBLE UNDERS 2 PUSH PRESSES – 2 PULL UPS 20 DOUBLE UNDERS 3 PUSH PRESSES – 3 PULL…

We are having sign ups for the Snatch Clinic with JP now. It is on Oct.17th @10am. Cost is $40.00. It’s a Surprise…… Strength : 5×5 deadlift @ 77.5% Wod: Ascending Ladder for 8 Min 2-4-6-8… KB Power clean and Jerk 53/35 C2B

Snatch – 80%x2, 85%x2, 90%x2x2 Snatch Pull – 110%x2, 115%x2, 120%x2x2 4 RFT 3 Hang Snatch (High Hang)155/103 6 Strict HSPU 9 Deadlifts 155/103 200 M Row

Strength: Clean(squat) & Split Jerk 1+1@60, 65, 75×3, 80%x2 Fight Gone Bad 3 RD 1 Min Wall Ball 1 Min SDHP 75/55 1 Min Box Jump 20″ 1 Min Push Press 75/55 1 Min Cal row 1 Min Rest