Wednesday, 1-21-15
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday.
Strength:
Snatch Pull 5-5-3-2-1
EMOM for 6Min
5 Snatch Balance
Open Wod 11.4
10 min AMRAP
60 Bar Facing Burpees
30 OHS 120/90
10 M/U’s
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday.
Strength:
Snatch Pull 5-5-3-2-1
EMOM for 6Min
5 Snatch Balance
Open Wod 11.4
10 min AMRAP
60 Bar Facing Burpees
30 OHS 120/90
10 M/U’s
Happy New Year! Closed Friday hours are 9 am, 4 and 5 pm.
Snatch Grip Deadlifts 15 Min to work up to a heavy 3 2 rounds 15 Bar Muscle Ups 30 Deadlifts 225/155 60 Wall Balls 20/14
Strength: Every 90 sec for 7 sets 3 pos Squat Clean; above the knee, below the knee, floor sets 1-3 @ 65-70% of 1RM sets 4-7 @ 75-80% of 1 RM 10 min EMOM min 1- 1-3 Rope Climbs scaled 3:1 min 2- 10 HSPU 15 Min AMRAP 200m run 20 T2B 250m Row 25…
Strength/Skill – Death by 10m. See if you can beat Steve Collins’ 12 Only thing is he did it in sand!!! “Team DT” 5 rounds for time of: 12 Dead Lifts, 185/135 9 Hang Power Cleans, 185/135 6 Push Jerks, 185/135 One athlete completes all of the Deads, HPC and Jerks, then passes off to…
Running is part of the WOD, please wear appropriate attire. Tuesday and Thursday, no 5am classes. Good Friday- no pm classes. Strength/Skill – A. TnG power clean; 2 reps on the min for 10 min (60-70% 1rm) B. Push press x5/Push jerk x3/Split jerk x1; rest 2 min x4 complexes WOD: 12 min amrap @85%…
Challengers…..We will attempt to make up yesterday’s classes today at 11am,3pm,and 7pm. WOD- 10 RFT 8 OHS 105/75 10 T2B 12 Alt Pistols **E2MOM 5 Russian Swing 70/53 **