Tuesday, March 27th 2012
Amazing Stunts…..watch the guy swim at the end.
Strength/Skill – Snatch
21-15-9
Snatch 115/75
Burpees
Double Unders
Amazing Stunts…..watch the guy swim at the end.
Strength/Skill – Snatch
21-15-9
Snatch 115/75
Burpees
Double Unders
We are open for the 5pm class only!!!! MORNING CLASSES ARE CANCELLED. STAY TUNED FOR PM CLASSES. Strength: Every 1:30 for 15 min (10 sets) Snatch Grip Deadlift + Snatch High Pull + 2 Power Snatch + Sq. Snatch *start light around 50% of weakest lift and build or work technique* For…
Strength:12 min E2MOM 2 Sq. Clean + 1 Push Jerk + 1 Split Jerk *start light and build to a heavy complex* Buy in – 500′ Farmers Carry w/KB’s 53/35 then… 3rds 30 Cal Row 25 Wall balls 20/14 20 Deadlift 225/155 *25min Cap*
Warm up: 2RDs at easy pace 15 Reverse Hypers 10 BB Good Mornings 10 BB Strict Press 6 Min EMOM 5 Deadlifts, start @ 60%1rm and build rest 2 min 12 min EMOM – Not TnG. Work Technique Min 1-4: 2 P.Clean & 1 Jerk 50-60% 1RM Min 5-7: 2 P.Clean & 1 Jerk 60-72.5%…
JC’s tonight! 3 Rds for Reps: 2 Min Max Effort 2-DB Box Step Ups 45/30 rest 1 min 2 Min Max Effort Ring Dips rest 1 min 2 Min Max Effort HR Push Ups rest 1 min 2 Min Max Effort V-Up rest 1 min 2 Min Max Effort Med Ball Cleans 20/14 rest 2…
Flight Simulator- 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken D/U’s Time cap of 20 minutes * You must stop between sets to start the next Open WOD 13.4 7 min AMRAP- 3 Clean and jerk 135/95 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk…
6 & 7PM classes cancelled tonight, roads are bad!!! Strength/Skill: 4X3 Push Jerks The Chelsea WOD Challenge yourself to complete all 30 rounds and if not, work your way up to that! On The Minute Every Minute For 30 Minutes 5 Pull Ups 10 Push Ups 15 Squats