Tuesday, 4/12/11

HIGH BAR BACK SQUAT: 1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 75% -rest 1 minute 2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80% -rest 1 minute 3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85% -then- Team Helen *In teams of…

5 RFT: 15 DB Thruster 40/25 10 BMU 15 DB Deadlifts 40/25 10 DB Push Press 40/25 *20 min Cap* 6 min EMOM 4 Strict Press *Increase in weight*

No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 “Pheezy” Three rounds for time of: 165 pound Front squat, 5 reps 18 Pull-ups 225 pound Deadlift, 5 reps 18 Toes-to-bar 165 pound Push jerk, 5 reps 18 Hand-release push-ups U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville,…

Strength/ Skill: Deadlifts 4×12 @ 60% of 1RM 2011 Open W.O.D. 11.1 10 min. A.M.R.A.P. 30 D/U’s 15 Power Snatches 75/55

PLEASE BRING AN EXTRA PAIR OF WORKOUT SHOES IF POSSIBLE TO KEEP FLOORS CLEAN AND DRY. THANK YOU. WOD 155 lbs Power Clean 15 reps 30 ring dips 155 lbs Power clean 12 reps 24 ring dips 155 lbs Power Clean 9 reps 18 ring dips 155 lbs power Clean 6 reps 12 ring dips…

Please be reminded that Tues./Thurs. a.m. hours are 6 a.m.-7a.m. only Clink on this to see Kelly D.’s first double unders!!! Skill – Muscle-ups W.O.D. – For time 60 Double Unders 50 Wall Balls 40 Double Unders 30 KB Swings 1.5/1.0 20 Double Unders 10 Muscle Ups / 20 Jumping Muscle Ups