Tuesday, April 17 2012
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27
SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER
Strength/Skill – Snatch
4RFT
1 Rope Ascent
6 Snatches 115/75
12 TGU’s 53/35
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27
SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER
Strength/Skill – Snatch
4RFT
1 Rope Ascent
6 Snatches 115/75
12 TGU’s 53/35
“Death By Couplets” 3 rounds 15 Front Squats M135 W95 30 Double Unders Rest 3 minutes 21-15-9 Burpee Box Jumps KB Swings M55 W35 Rest 3 minutes 1200 meter run
Tony’s Sushi tonight @7pm. 10 min EMOM 2 Split Jerk *work up to heavy double* 5 RFT: 25/20 Calorie Row 50 D/U 3:1 3 Rounds of “The Chief” 155/105 *25 min Cap* 1 Rd of “The Chief”: 3 Power Cleans + 6 Push-ups + 9 Air Squats
NO 5AM CLASS TODAY!! 3 RDs 15 Reverse Hypers 10 BB Hang Power Snatch 200m run Deadlift 3×3 @ 75% 3×2 @ 80% 3×1 @ 85% 21-15-9 Power Snatch 115/85 SA OH Walking Lunge 50/35 x2 (42-30-15) Deadlift 115/85 *20min Cap*
5 min AMRAP 7 Thrusters 95/65 7 Box Jumps REST 5 min 5min AMRAP 5 Deadlifts 225/155 5 HSPU’s 5 min REST 5 min AMRAP 5 Power Cleans 115/75 25 D/u’s 5min REST 5 min AMRAP 10 Cal Row 5 Burpess over rower 5 min REST
Strength: Bench Press 5X5 Partner WOD 500m Row 30 Snatches (115/85) 40 Clean and Jerks (115/85) 50 Deadlifts 115/85 60 Burpee Pull Ups 50 Deadlifts 115/85 40 Clean and Jerk (115/85) 30 Snatch (115/85) 500m Row *30 miute cap
E2MOM for 16 min 1 Power Clean + 1 Sq. Clean + 1 Hang Sq. Clean + 1 Push Press + 1 Split Jerk *Build in weight* For Time: 21 Thrusters 115/80 9 Ring M/U (15 Banded + 15 Dips, 20 RR + 15 Dips) 15 Thrusters 115/80 15 C2B Pull ups (20 Banded +…