Wednesday, 4-17-13

CHANGE IN SATURDAY AUG 18 SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. HAPPY BIRTHDAY AILEEN P., DENA A., & TRAVIS B. !!!!!! Skill/Strength – 8 mins on the clock to find 1 RM on hang power clean 5 Reps: OHS Clean Front Squat Back Squat Power Clean Power Clean…

12 min to complete 3×8 DB Hammer Curl (superset by 20 banded curls) 3×15 banded tricep pull down 3 sets of 21’s (increasing weight) 3×10 french press (superset by 20 bench dips) 4 RFT 400m Run 30 Wall Balls 20/14 *18 min Cap*

Happy Filthy Fifty Years Frank Curto For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

25 C&J 135/95 35 T2B 45 Wall Balls 20/14 55 Box Jumps 24/20 45 Wall Balls 20/14 35 T2B 25 C&J 135/95

Strength/Skill – OH Squat 21-15-9 O.H. Squat 135/95 Lateral Burpees… Attempt 400m Run in less than 1:45, upon completion of 21-15-9

Strength/Skill – Push Jerk 3 x 3 75%, 75%, & 80%. Concentrating on pushing under the bar, NOT JUMPING. Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 115/85-lb. deadlift, 8 reps 8 chest-to-deck push-ups From 3:00-6:00 2 rounds of: 115/85-lb. deadlift, 10 reps 10 chest-to-deck push-ups From 6:00-9:00 2…