Tuesday, 2/1/2011

“Sean” Ten rounds for time of: 11 Chest to bar pull-ups 22 Front Squats 75/60 U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in…

PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!! Workout of the Day A. Three sets of: Walking Lunges with DBs x 20 steps @ 1010 Tempo – (See Bottom for Explanation) (use the heaviest DBs you can handle while following the tempo prescription) Rest 60 seconds Side Plank Hold x 30-45 seconds each…

9 Min EMOM Min 1- 15 Hollow Rocks Min 2- 30 Toe Touches Min 3- 1 arm KB Sit Ups- 8 each side   Bear Complex Complete 7 unbroken sets 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Do all 5 movements to complete 1 repetition of the…

Metcon (AMRAP – Rounds and Reps) Teams of Two (you go, I go) 20 mins 3-6-9-12-15-18…. Calorie Row Hang Power snatch 95/65 *Partner 1 goes through 3,and 3 then Partner 2 follows. Continue up the Ladder until time*

Reminder: NO 5AM classes Thursdays starting the 13th. We will be adding 2 7PM classes, Mondays and Wednesdays. New hours start July 17th.   Strength: OHS– Heavy Set of 3   EMOMx16, Alternating: Min 1: 12 KB Front Rack Lunges (35’s/20’s) Min 2: 12 HSPU Min 3: 12 Weighted Box Step-ups (45’s/30’s) Min 4: 40 second Plank…

Strength/Skill – Weighted Push-ups 5×3 WOD 3 RFT 5 Muscle ups/20 Pull-ups 10 Hang Power Snatches (95/65) 20 Wall Balls (20/14)