Wednesday 3/23/11

We will be closed Easter Sunday We will start judging Athletes at 6PM….Come cheer them on!! 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb.

Strength/Skill – Mid Thigh Power Snatch 3 x 5 5 min A.M.R.A.P. 8 D.B Snatches 45/25 8 One arm D.B.Lunges 45/25 Rest 3 mins. 5 min A.M.R.A.P. 5 Thrusters 95/65 5 S.D.H.P 95/65 Rest 3 mins. 5 min A.M.R.A.P. 25 D/U’s 10 Burpess (Hopping on to a 25 lb. plate) Three Seperate scores (i.e.) 3/5/9

NO 10:00 AM CLASS SATURDAY 8-16-14 10 min. E.M.O.M. Starts at 10 Mins Past Hour – Even min. – 5 Front Rack Weighted Step-ups 75/45 20/18 Odd min. – 10 K.B./D.B. Snatches 5 Left 5 Right 55/35 For load: Split Jerk from the rack 5-3-3-1-1-1 “Karabel” 10 RFT of: 3 Power Snatches, 135/95 15 Wall…

WOD: 12 Min AMRAP – 15 Wall Balls 20/14 10 HR Push Up 5 Push Jerk 135/95 Strength: 5×5 Deadlift @ 72.5% After each rep, release hands and reset *Scale as needed*

Strength Skill – Weighted Push-ups 3-3-3-3-3 2 R.F.T. 10 OH squats (115/75#) 10 burpee box jump overs 10 push press (115/75#) 10 cleans (115/75#) 10 T2B 10 cleans (115/75#) 10 push press (115/75#) 10 burpee box jump overs 10 OH squats (115/75#)

Strength/Skill – Working with a partner you have twelve minutes to find your 1 RM Deadlift Front Squat Press (Strict) Add total weight for your score. Click here to register/donate to 31 Heroes Project