Wednesday, 12-26-12
NO 5 AM CLASS THURSDAY. SEE YOU @ 6 AM.
Strength: Clean and Jerk
2-2-1-1-1-1 (work up to heavy single)
WOD: 12 Minute AMRAP
5 Burpees
3 Cleans
2 Jerks
*weight should be 60% of heaviest rep from strength session*
NO 5 AM CLASS THURSDAY. SEE YOU @ 6 AM.
Strength: Clean and Jerk
2-2-1-1-1-1 (work up to heavy single)
WOD: 12 Minute AMRAP
5 Burpees
3 Cleans
2 Jerks
*weight should be 60% of heaviest rep from strength session*
Strength/Skill: Deadlifts 5RM For time: 5 rope climbs 15′ 5 Clean and jerks 95#(65#) 4 rope climbs 4 Clean and jerks 115#(75#) 3 Rope climbs 3 Clean and Jerks 135#(95#) 2 Rope climbs 2 Clean and jerks 185#(115#) 1 Rope climb 1 Clean and jerk 205#(125#)
Strength/Skill – Push Press Row 1000 Meters 100 Kettlebell Swings – 35/55 30 Push-Press – 88/115 800 Meter Run Congratulations to all who competed in the open. We hope you had fun and next year comes really fast. We all know we hit some weaknesses in our weekly WODS. Try to improve upon them for…
Strength/Skill -Deadlift 10 Deadlifts, 275#/185# 1 Legless rope climb 8 Deadlifts, 275#/185# 1 Legless rope climb 6 Deadlifts, 275#/185# 1 Legless rope climb 4 Deadlifts, 275#/185# 1 Legless rope climb 2 Deadlifts, 275#/185# 1 Legless rope climb The legless rope climb starts from a seated position on the floor.
Strength: Power Clean + 2 Hang Power Clean + 3 Front Squat build to heavy complex over 6 set 5×8 DB Bench Press 8 Min AMRAP 35 D/U 10 DB Power Cleans 45/30
5RFT: 12 KBS 70/53 3 Rope Climb 12 T2B 6 Thruster 115/85
Strength: Every 90 sec for 5 sets 5X5 Push Presses For time: 50 Wall ball shots, 20 pound ball 25 Toes-to-bar 40 Wall ball shots, 20 pound ball 20 Toes-to-bar 30 Wall ball shots, 20 pound ball 15 Toes-to-bar 20 Wall ball shots, 20 pound ball 10 Toes-to-bar 10 Wall ball shots, 20 pound ball 5…