Tuesday, 3/8/2011
W.O.D. 7 rounds for time:
8 – Deadlifts ( 155/105 )
6 – Power Cleans
4 – Squat Cleans
2 – Squat Clean and Jerks
W.O.D. 7 rounds for time:
8 – Deadlifts ( 155/105 )
6 – Power Cleans
4 – Squat Cleans
2 – Squat Clean and Jerks
JC’s tonight! 3 Rds for Reps: 2 Min Max Effort 2-DB Box Step Ups 45/30 rest 1 min 2 Min Max Effort Ring Dips rest 1 min 2 Min Max Effort HR Push Ups rest 1 min 2 Min Max Effort V-Up rest 1 min 2 Min Max Effort Med Ball Cleans 20/14 rest 2…
Don’t forget to sign up for the Open. Judging will start 10am Saturday. 9 min E3MOM Back Squat 3×10 @ 60,70,80% of 1RM 5 RFT – 5 Hang Sq. Clean 205/155 10 Devil Press 40/25 15 DB Push Press 40/25 *20 min Cap*
No 5AM classes this week. 6 & 7 AM classes. Today’s WOD is 50 Shades of Filthy!! For Time: 53 Box jump, 24 inch box 53Jumping pull-ups 53 Kettlebell swings, 1 pood Walking Lunge, 53 steps 53 Knees to elbows 53 Push press, 45 pounds 53 Back extensions 53 Wall ball shots, 20 pound ball…
Strength/Skill – Push Press 3-3-3-3-3 Five rounds for time of: 75 pound Push press, 25 reps 50 Double-unders
Strength:10 min EMOM 5 KBS 53/35 + 10 Push Up 5 Min AMRAP 30 Walking Lunge 15 t2b 100m Row rest 2 min 5 Min AMRAP 25 Walking Lunge 15 V-Up 100m Row rest 2 min 5 Min AMRAP 20 Walking Lunge 15 Sit Up 100m Row *18min Running Clock*
Please make sure you reserve your spot for the Jolly 51 on May 12th. Mandatory donation is $20.00. JC’s that night…. E2MOM for 12 min 3 Tempo Back Squat + 1 Back Squat tempo= 42X2 *4 second descend, 2 second at bottom, explode up, 2 second hold at top* (The 2 second hold at…