Tuesday, 5-7-13
S.D.H.P; 4 reps on the min for 10 min @65%-80% 1rm
+
5 sets @100% that means like an animal!!!
20 kbs 2/1.5 pood
60 double unders
rest 3 min b/t sets
3 mins rest b/t sets means balls to the wall!!!!!!!!!!
S.D.H.P; 4 reps on the min for 10 min @65%-80% 1rm
+
5 sets @100% that means like an animal!!!
20 kbs 2/1.5 pood
60 double unders
rest 3 min b/t sets
3 mins rest b/t sets means balls to the wall!!!!!!!!!!
Don’t forget to wear your blue!! Partner WOD 30 Min AMRAP 8 RDS each 1 Rope climb 17 DB Snatches 20 Burpees
9AM Class today!! Friday Normal Hours. Saturday: Murph 8 and 9:30 am. No-one has signed up for the 11 am class. BBQ @1:30. Sunday 9am class. Monday: 8 and 9am classes only!!! STRENGTH: BENCH PRESS 5X3 15 MINUTE ASCENDING LADDER 1 POWER CLEAN & JERK 155#/115# – 1 M/U – 1 BOX JUMP 24″/20…
Skill – Review the WOD WOD With a partner, complete: 60 Burpees 60 Wall balls (20#/14) 60 Push ups 60 OH squats use 45% of 1 rep max 60 Sumo deadlift high pulls (75/55) 60 Ring dips 60 OH lunges with (45#/25) plate 60 Toes to bar 120 Double unders 800m run
Deadlifts 6 sets 3 @ 70% For time: 30/21 AAB 30 Deadlifts 225/155 30 Bar Muscle Ups 30 Deadlifts 30/21 AAB
Important Membership Change Information Strength/Skill – Muscle -ups 5 Muscle ups 15 Box Jumps 24/20 15 KB Swings 53/35 4 Muscle ups 15 Box Jumps 24/20 15 KB Swings 53/35 3 Muscle ups 15 Box Jumps 24/20 15 KB Swings 53/35 2 Muscle ups 15 Box Jumps 24/20 15 KB Swings 53/35 1 Muscle ups…
Strength/Skill – Power Clean 5-5-3-3-1 4 R.F.T. 6 Man Makers 45/25 12 Pull-ups 18 Alternating Pistols