Wod: 10 min Cap
30-20-10
D/U’s
Wall Balls
Strength:
12 min EMOM
Even: 5 Deadlifts @80%
Odd: 3 Box Jumps 30+/24+(Step down)
After strength you have a choice, you may either squat or work a skill you are WEAK at.
Front Squats:
5@ 70%
3@ 80%
1@ 90%
Every 90 sec for 5 sets
4 @80% of 1 RM
10 MIN AMRAP 5 C2B Pull Ups 10 Med Ball Push Ups 15 Med Ball Twists 20/14 3 Position Clean Build to a Heavy Complex High Hang, Knee, Floor Reverse Lunges 3 Sets of 10 Bar on the Back Rack Position Romanian Deadlifts 2 Sets of 20 Bar descends to mid-shin, but does not touch…
Begins @ :10 past hour 1. Jerks – Work up to a heavy one of each A. 1 Heavy Push Jerk from Back Rack B. 1 Heavy Split Jerk from Back Rack C. 1 Heavy Push Jerk from Front Rack D. 1 Heavy Split Jerk from Front Rack Begins @ :25 mins past hour E.M.O.M.x15…
NO EIGHT OR NINE AM CLASSES TOMORROW WEDNESDAY 11-16-11 10 Things you can do to improve your Clean & Jerk 1 – Shoulders hips and bar move off the ground together 2 – Activate Lats 3 – Shift to heels immediately from floor 4 – Jump hard 5 – Hips must move…fast, aggressively, rapid…um…..not slow,…
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
One Bar – One weight – 95/65 21-15-9 Thrusters Hang Power Cleans Front Squats Double Unders Russian Swing 70/53
Reminder: No 5AM classes this week. Tonight we will be judging the Open WOD from 6pm on. Bring your family and friends and wine to cheer them on. 18.1 20 min Amrap 8 T2B 10 DB Hang Clean and Jerks 30/35 14/12 Cal Row Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell…