Tuesday, 9-20-11

Strength/Skill – 1 RM Jerk Row 1000m 50 Back Squats 135/95 50 Pull-ups Time to beat – 9:21

Partner WOD Saturday -“THE THREE HUNDRED” Strength/Skill -Daedlifts Tabata’s Deadlift Lifts 225/135 Push-ups Hang Power Cleans 95/65 There will be a Memorial Day “Paleo” BBQ on Saturday, May 26 for members and family following the WOD. Bring your favorite Paleo dish. Please sign-up so we can have a head count.

Tuesday, Wednesday and Thursday 5AM classes this week!!!   Strength: 3 Clean Grip High Hang Shrugs + 2 Clean Grip Hang High Pulls + 1 Power Clean Work up to a heavy complex.  Hands do not leave bar   15 min AMRAP   9 Power Cleans 155/115 6 Burpees   Increase burpees by 2 every…

For time: 21-15-9 Box Jump 24″/20″ Cal Row 15-12-9 KB Swing 70/53 Burpee 12-9-6 HSPU C2B+ T2B (both equal 1 rep without coming off the bar)

Strength: Back Squat 5X5   Granite Games 2017 Beginning on a 4-minute clock: 2 Rounds 12 overhead squats (95/65lbs) 12 toes to bar If completed before 4 minutes, add 4 minutes to the clock and proceed to: 2 Rounds 10 overhead squats (135/95lbs) 12 toes to bar If completed before 8 minutes, add 4 minutes…

Strength/Skill – Push Press 5-5-3-2-1 7 min A.M.R.A.P. 5 – Power Snatches 95/25 10 – Ab -Mat S/U’s 15 – K.B.Swings 70/53 Rest one min. 7min A.M.R.A.P. 5 – Pull-ups 10 – Push-ups 15 – Squats (Everybody will have a medicine ball)