Strength:
Every 90 sec for 5 sets
3 Deadlifts @ 87.5% of 1RM
Re-grip after every rep
Every 90 sec for 5 sets
4 Strict Presses @ 80% of 1RM
Do Not Lean back or over extend!!!!
For Time:
75 Wall Balls 20/14
50 Burpees
25 Snatches 135/95….yes you are squating!!!
Tribal Games Friday Night, no 6pm class. Strength: Box Squats 5X3 increasing weight Partner WOD Only one partner can be working at a time, the other partner must be in a hold. If partner 2 is not holding that position, partner 1 cannot count reps. Every time you switch roles, both partners must do 5…
NO 5 OR 6 PM CLASSES – FRIDAY, JANUARY 20 2012 WATCH VIDEO, DO HOMEWORK!! Strength/Skill – OH Squat 21-15-9 OH Squat 135/95 Power Clean
Reminder: No 5AM classes this week. Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on. Strength: Every :30 for 10 min 1 Sq. Snatch start @60% and build 5RFT 12 Alt. DB Snatches 45/30 10 T2B 10 C2B Pull Ups 12…
6 Min AMRAP 15/12 Cal Row 10 HSPU (2:1) rest 2 min 6 Min AMRAP 15 Wall Ball 20/14 5 Walk Out Walk In Push Up rest 2 3 RFT 50 Air Squats 12 Push Jerks 155/105
Strength/Skill – 10 min EMOM……3 TnG Power Snatches 135/95 Staircase ABCDE –ABCD-ABC-AB-A A. 4 Curtis Ps (1 Power Cleans, Rack Lunge L, Rack Lunge R, Jerk) – 95/65 B. 8 Box Jump Overs (24/20) C. 12 KB Swings (53#/70#) D. 21 Knees to Elbows E. 25 MB Cleans,,,,WHEW!!! This is gonna be a rough one!!!!!
Brewology is not able to accommodate the extra dinner guests, so we are changing tomorrow night’s venue to Buckleys. Please spread the word!! We will be watching the Open announcement LIVE next Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. After next week’s…