Strength/Skill – 3 Position Snatch. Ground, At Knee & Mid Thigh X 4. –
5-10 Chin-ups Between each set. C2B if capable.
Reason for pull-ups – A lot of pressing/O.H. in this WOD.
Fore!
In front of a clock set for 12 minutes:
4 minutes of clean and jerks, 135/95
4 minutes of rowing
4 minutes of burpees
One Bar – One weight – 95/65 21-15-9 Thrusters Hang Power Cleans Front Squats Double Unders Russian Swing 70/53
Partner Wod 3 rounds EACH of: Partner 1: 75 D/U’s Partner 2: Max Russian KB Swing 70/53 Switch Partner 1: 30/25 Calorie Row Partner 2: Weighted Sit Ups 35/25 Switch
WE WILL BE DOING THE OPEN FRIDAY NIGHTS STARTING 5PM. JOIN US FOR WINE WHILE WE CHEER EVERYONE ON!!! Deadlifts 6X5 Sets 1-3: 45,55,65% Sets 4-6: 75,80,87.5% of 1RM For time: 100m walking lunge 50 push-ups 50 medicine-ball cleans 50 KBS 70/53 100m walking lunge
Todays Classes 9 and 10:30 AM only BBQ 1PM MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael…
August 1st is 31 Heroes @ 9AM. August 15th is Competition against CossFit Impervious @ 9AM. Clean, from the high hang(above knee) 60%x3, 70%x3, 75%x3 “Eliabeth” 21-15-9 Clean 135/95 Ring Dip
Skill: Turkish get-ups W.O.D. 21-18-15-12-9 rep rounds of: 115 pound Power snatch Wallball shots, 20 pound ball Knees to elbows Cool Down: Tabata pistol holds alternating legs