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
Strength/Skill – E.M.O.M. – 14 mins. Even Minute – 4 Front Squats 155/115 (From Floor)) Odd Minute – Beg. – 5 Pull-ups. Int. – 10 Pull-ups. Adv. – 10 C2B Pull-ups Matt and Janels WOD 1 Row 500m 20 Burpee B.J. Over’s 40 Wall Balls 60 D/U/’s New open gym hours – Tuesdays & Thursdays…
For time: 50 DB Walking Lunge 45/30 40 Wall Ball 20/14 30 Box Jump 24/20 20 t2b 10 sq. Clean 225/185 20 t2b 30 Box Jump 24/20 40 Wall Ball 20/14 50 DB Walking Lunge 45/30 *Scale as needed*
We will be judging all the Open Wods Saturdays beginning at 10AM. No regular 10AM class. If you can’t make it, please make arrangements a head of time. 50 KBS 53/35 40 Burpees 30 Pull Ups 20 Box Jumps 24/20 10 Deadlifts 225/185 20 Box Jumps 30 Pull Ups 40 Burpees 50 KBS
Strength/Skill – WOD #1 50 Overhead alternating lunges 35/25lb plate 40 Kettlebell Snatch 35/25lbs 30 Single arm alternating kettlebell swing 35/25 20 Plate burpees 35/25lbs 8 minute cap ***Alt lunges-plate cannot touch your head and knee must touch the floor. Kettlebell snatch- arms, knees and hips must fully lock out. KB swing- kettlebell must reach…
5 min.A.M.R.A.P. 4 Manmakers 45/25 8 Hang Power Cleans 95/65 Strength/Skill – 15 mins to find 1 RM Front Squat 5 min.A.M.R.A.P. 5 Burpees (plate) 10 Push Presses 95/65
Strength:Deadlift 5-5-5-5-5 3 RFT 15 Deadlifts 225/155 15 Bar facing burpees