Tuesday, December 14th 2010
Warm-up:
Three rounds of Modified
Burgener
WOD:
Complete 5 rounds for time:
3 Hang power cleans (135/85lbs)
7 Front squats
9 Push press
Warm-up:
Three rounds of Modified
Burgener
WOD:
Complete 5 rounds for time:
3 Hang power cleans (135/85lbs)
7 Front squats
9 Push press
We will be doing tomorrow’s WOD in the gym parking lot. Bring your weight and a towel or yoga mat as we will be doing some ground work. There will be running. The scale, for those of you who cannot run, will be a very fast walk. The gym/ bathroom will be CLOSED!!! Bring your…
Strength: Front Squat reps/Back Squat reps, do this at %’s of your front squat 65% x 4/7, 75x 4/7, 80% 4/5, 85% 4/5 Reps 12-10-8-6-4-2 Deadlift 225/185 Bar Muscle Up 200m run after each set
15 Min EMOM Min 1 20 Death Marches Min 2 20 Hollow rocks Min 3 15 Wall Balls 20/14 15 Min AMRAP 50 Lunges 40 HR Push Ups 30/20 AAB 20 T2B 10 Thrusters 96/65
Strength – Overhead Squat 5-5-3-3-3 “Tabata Something Else” – Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where: The first 8 intervals are pull-ups The second 8 intervals are push-ups The third 8 intervals are sit-ups The last 8 intervals are squats Combine total reps of all 32 rounds…
Teams of 3 For Time- 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans 95/65 30 T2B 30 Thrusters 95/65 150/100 Calorie Assault Bike 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans 115/80 30 T2B 30 Thrusters115/80 150/100 Calorie Assault Bike 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans 135/95…
9 and 10am classes only today! “12 Days of Thankfulness” 1 30 D/U’s 2 Muscle-Ups/ jumping 3 Goblet Squats (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Lunges with Dumbbells (55/35 lbs)…