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
3RDs 15 Reverse Hypers 10 BB Good Mornings 10 Broad Jumps 15 min to Establish 1 RM Deadlift With a Partner Complete: 22 min AMRAP 2 Rope Climbs 2:1 4 HSPU 2:1 8 Thruster 115/85 16 Push Press 115/85 32 Deadlifts 115/85
Warm up: 2RD at easy pace 10 BB Power Sntach 5 Behind the Snatch Grip Push Press 5 BB OHS 12 Min EMOM Min 1 & 2 – 3 Power Snatches @ 60% of 1RM Min 3 & 4 – 3 Power Snatches @ 70% Min 5 & 6 – 2 Power Snatches @ 75%…
In Teams of 3: Row 3200m 100 Medicine ball cleans 20/14 100 Shoulder to Overhead 95/65 100 Box jump overs 24/20 100 m Firemans Carry…Each team member has to carry twice..(i.e. 1 carries 2 & 3, 2 carries 3 & 1, and 3 carries 1 & 2)
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
Reminder…. we are open Sunday!!! Granite Games Qualifier: Week 1 Individual 10 Minute AMRAP 5 Hang Squat Cleans (155/105) 7 Bar Facing Burpees Masters 40-44 10 Minute AMRAP 5 Hang Squat Cleans (155/105) 7 Bar Facing Burpees Masters 45-49 10 Minute AMRAP 5 Hang Squat Cleans (135/95) 7 Bar Facing Burpees Masters 50+ 10 Minute…
NO 5 OR 6 PM CLASSES – FRIDAY, JANUARY 20 2012 Strength/Skill – Snatch 20 min AMRAP 3 Squat Snatches (80% of 1 RM) 9 T2B 12 KB Swings 53/35