Wedesday 1-27-16
Strength
OHS
10×3
Work up to a heavy-ish 3
Wod
Running Clock
0:00-10:00
6 T2B
12 HR Push Up
18 Burpee
10:00-17:00
Est. 1 RM Clean and Jerk.
Strength
OHS
10×3
Work up to a heavy-ish 3
Wod
Running Clock
0:00-10:00
6 T2B
12 HR Push Up
18 Burpee
10:00-17:00
Est. 1 RM Clean and Jerk.
Strength: Every 90 sec for 8 sets perform: 5 C&J @ 70% + 5 Push Ups Deadlift 7 X 1 Going for Max Effort 12 Min AMRAP 6 Power Snatches 115/75 12 K2E
6 Min AMRAP 15/12 Cal Row 10 HSPU (2:1) rest 2 min 6 Min AMRAP 15 Wall Ball 20/14 5 Walk Out Walk In Push Up rest 2 3 RFT 50 Air Squats 12 Push Jerks 155/105
32 min Running Clock: 5 RDs – Jackie 200m row 10 Thruster 45/35 6 Pull-Up …followed by.. 10 RDs – Isabel & Karen 3 Power Snatch 135/95 15 Wall Ball 20/14 ..if all is completed before time expires.. AMRAP “Cindy” 5 Pull-Up 10 Push-Up 15 Air Squat *Score is total of fully completed rounds…
In teams of 2 complete the following 3 RFT 400m Run (Sharing a plate) 45/25 (If you drop it 20 burpee penalty where dropped) 1000m Row (while partner holds a barbell 225/185) 40 Over & Unders
CONGRATULATIONS FRANK CURTO FOR PLACING 12TH IN THE GRANITE GAMES. IS HE GOING TO MINNESOTA???? 5x (400m, 200m, 100m) 1min rest b/t reps 3min b/t sets Workout Details: Run 400m fast, rest 1min, run 200m faster, rest 1min, run 100m fastest, rest 3min
Taking a poll. Who would be interested in a 7PM class twice a week? Please let me know. Strength: Snatch High Pull – 3×3 Snatch Balance – 3×3 Power Snatch 3X3 Tabata Tuesday SDHP 95/65 T2B Front Rack Lunges 95/65 Med Ball twists 20/14