Today Muscle up Paleo will be joining us for a tasting of their paleo meals @ 4,5,& 6 PM classes
Strength/Skill – 5×2 High Hang Power Clean
5 RFT
10 OHS 135/95#
50 Lateral Jumps over the bar
10 C2B Pull-ups
Rest 1:00 after each round.
No 5AM class today! 25 min to complete 4×10 Floor Press 4×12 Bicep Curls 4×8 Weighted Push Up 4 sets of 21’s 4×25 Weighted Sit Up 5 min AMRAP 10 DB Power Clean 50/35 10 T2B 10 Dips
Strength: 5min EMOM 3 Back Squats @ 75% 5min EMOM 5 Back Squats @ 65% 5min EMOM 10 Back Squats FAST 15-12-9-6-3 reps for time of: T2B Clean and jerk 135/95 Push-up
1,500 rep W.O.D. 10 Rounds for time: 100 Single Unders 10 Burpees 10 Sit ups 10 Push ups 10 KB Swings 10 Pull-ups
NO 10:00 AM CLASS SATURDAY 8-16-14 Strength/Skill – 5 RM Max OH squat For time: 21 – 18 – 15 – 12 – 9 – 6 – 3 Floor press (bodyweight) Strict Pull-ups (no butterfly pull-ups)
4x Pause Front squat + Front Squat *2 Sec pause* starting at 75% and increasing. For Reps: (let clock run to 17 min) 3 Min AMRAP- 3 Power Snatch 75/45 25 D/U Rest 90 Seconds 4 Min AMRAP- 3 Power Snatch 95/65 50 D/U Rest 90 Seconds 2 rds – 3 Power Snatch 115/85 75…
12-9-6 Hang Sq. Clean 165/115 Bar Muscle Up (c2b Pull up + dips) *10 min Cap* Every :20 for 6 min 2 Power Snatch @55-60% 1RM Power Snatch rest 2 min 10min EMOM 1- 20 Hollow Rocks 2- 10 Barbell Jumping Lunges