Every 1:30 for 7 sets (10:30min)
1 Power snatch + 1 Sq. Snatch + 2 OHS
Build to a heavy complex
AMRAP 20:
75 Wallballs (20/14)
60 Box Jump Overs 24/20
45/30 Cal Row
30 T2B
15 Ring Muscle-Ups (30 Pull Up + 20 Dips, 45 Ring Row + 20 Dips)
Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. PARTNER WOD SATURDAY Strength/Skill – Box Squat 20 min. A.M.R.A.P. 7 Back Squats 185/135 10 Left Arm O.H. Walking Lunges 45/25 7 Burpees 10 Right Arm O.H. Walking Lunges 45/25 How do I increase my fat metabolism? Perhaps the most…
In a 3 person team complete 6 RFT- 10 single arm DB OHS 50/35 (5 each arm) 20 HSPU 2:1 30 DB Deadlifts 50/35 40/30 Cal Row *1 person works at a time* **2 KB’s 53/35 must be held during the wod while one person works. 1 person may hold both KB’s if wanted**
Athletes report to gym at 6PM for Open Judging. WORKOUT 16.4 Rx’d Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups (scaled HR push ups, masters push presses) Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155…
Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes. Strength/Skill – 3 TnG Hang Power Snatches x 5 For time: 100 Sit-ups 50 Pull-ups 25 Thrusters, 135/95
Strength – Snatch 5-5-5-5 W.O.D. – One round of each for time: “Helen” – 400m run, 21 K.B. Swings 1.5/1.0, 12 Pull-ups “Kelley” – 400m run, 30 Box Jumps, 24″/20″, 30 Wall Balls 20/14 ‘Annie” – 50 Sit-ups, 50 D/U’s Let’s get a new (Better and True) perspective on fat Fat does not make…
Strength: Back Squats 8×4 @ 55-80% 1RM Weighted Pull Ups 7×3 For time: 12 Power Clean and Jerks 165/125 then 2 rds of… 15 T2B 15 C2B then.. 12 Power Clean and Jerks 165/125