Wednesday, 12-19-12
Strength/Skill -Snatch Grip Push Press find your 1 RM
3RFT
7 Pull-up/T2B Clusters (That’s a new one)
14 D.B. Hang Split Clean (Alternating Legs)
21 S.D.H.P. 95/65
1 Pull-up 1 T2B = 1 Cluster
D.B. Hang Split Clean – Demo
Strength/Skill -Snatch Grip Push Press find your 1 RM
3RFT
7 Pull-up/T2B Clusters (That’s a new one)
14 D.B. Hang Split Clean (Alternating Legs)
21 S.D.H.P. 95/65
1 Pull-up 1 T2B = 1 Cluster
D.B. Hang Split Clean – Demo
That’s for Garrett The Gunner!!!!!!!!!! Strength/Skill – Weighted Dips- 15 mins W/U to 5 RM WOD STARTS AT 20 MINS PAST THE HOUR 10 R.F.T. 7 -Wal Balls 20/14 7 – O.H. Walking Lunges 45/25 Plate 7 – Box Jumps 24/20 7 – Burpee Pull-Ups 7 – D/U’s
Strength: EMOM for 5 min 5X3 Power Cleans @75% For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings, 1.5 poods 40 Pull-ups 30 Ring push-ups
Strength/Skill – A – 2-pos Clean (floor,under the knee) X 4 B – Jerk behind the neck + Jerk (85% of 1RM) X 5 (From Rack) 5 Rounds for time: 10 Thrusters (95 / 65 lbs) 10 Walk out/Walk in Push-ups
Team WOD tomorrow -“300” Teams of three Strength/Skill – Thrusters 15 min AMRAP 10 Thrusters 95/65 10 Hand release push-ups There will be a Memorial Day “Paleo” BBQ on Saturday, May 26 for members and family following the WOD. Bring your favorite Paleo dish. Please sign-up so we can have a head count.
Strength/Skill – Snatch Pulls 3-3-3-3-3 60% Beginner 70% Int. 80% Adv. 15 Minute AMRAP 1 Wall climb 3 Inverted burpees 5 H.P. Snatches 95/65 7 Air Squats
Murph is this Saturday…I need a head count for the BBQ. 10 min EMOM 40 yd all out sprint 7 min AMRAP 10 Front Squats 135/95 10 Burpees over Bar Rest 3 Minutes 7 min AMRAP 10 Pull Ups 10 Push Press (115/85)