Tuesday, 3-4-14

Deadlift 10 at 60% 8 at 65% 6 at 70% 6 at 75% 6 at 80% of 1 rep max 21-15-9 Thruster (95/65) Burpee Box Jump (24/20) T2B

Christmas Party is Dec 16th. please sign up at the front desk. strength: 2 Hang Power Clean + 1 Squat Clean 5 sets start @50% Sq. Clean 1 Push Press + 1 Push Jerk + 1 Split Jerk 5 sets start @ 70% Split Jerk 10 Min AMRAP 14 Back Sq. 135/95 12 Pull up…

Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk.     12 Min EMOM Min 1- 30 Toe Taps Min 2- 20 K2E in V-sit Min 3- 20 Hollow Rock 3 RDS 50 D/Us 21 T2B 50 D/Us 15-12–9 Front Squats 135/95…

W.O.D. Strength – In 12 minutes work up to a 2 rep max Deadlift 50-40-30-20-10 Double Unders Walking Lunges

Strength/Skill – Push Jerk 3-3-3-3-3 For time: 100′ D.B. Walking Lunge 45/25 50 Push-ups 50 Double-unders 25 Knees to elbows 5 Rope climb, 15 ft 50 Box jump, 24 inch box 25 Overhead squats, 75/45 pounds 25 L-pull-ups 50 Sit-ups

Strength/Skill – 1 RM 1 1/4 Front Squat Thruster x 5 “Randy” For time: 75 Power Snatch 75# (55#)