Tuesday, 9-17-13
Strength/Skill – Snatch grip deadlift
4 Rounds:
50 Double Under’s
400m Run
25 Air Squats
10 Deadlifts
5 Clean & Jerk
Use the same barbell for the DL & C&J
RX+ 185/135
RX 155/105
Adv: 135/95
Bgr: 115/80
Strength/Skill – Snatch grip deadlift
4 Rounds:
50 Double Under’s
400m Run
25 Air Squats
10 Deadlifts
5 Clean & Jerk
Use the same barbell for the DL & C&J
RX+ 185/135
RX 155/105
Adv: 135/95
Bgr: 115/80
WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. Strength: Pause Back Squat 5X3 increasing weight AMRAP 15: 12 Box Jumps (30/24″) 9…
SUNDAY: YOGA @11 AM. $15.00 DROP IN. With a partner 0:00-7:00 AMRAP Burpee to plate 45/25 *1 Person works at a time* 7:00 – 27:00 AMRAP 5 Power Clean 155/105 10 S2OH 155/105 15 Air Squats *Alt rounds with partners* 27:00-34:00 AMRAP Burpee to plate 45/25 *1 Person works at a time*
For time: 20 Man Makers 35/25 30 Box Jump Overs 24″/20″ 40 KBS 70#/53# 50 D/U’s 50 Cal Row 50 D/U’s 40 KBS 30 Box Jump Overs 20 Man Makers
BRING APPROPRIATE ATTIRE FOR OUTDOOR RUN Iceland Annie does Open WOD 12.2 Strength/Skill – Split Jerk 3 RFT 5- Split Jerks 185/135 20-Backwards Walking Lunges 400m- Run
With a partner complete: “Maupin” 4RFT- 800m Run 49 Push Up 49 Sit-Up 49 Squats *35min Cap* *Both partners run, reps are broken up however* U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades….
Filthy fifty 50 For Time: 50 Box Jumps 24″/20″ 50 Jumping Pull-Ups 50 Kettlebell Swings 53/35 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press 45/35 50 Back Extensions 50 Wall Balls 20/14 50 Burpees 50 Double-Unders 3:1