Wednesday, 6-13-12

HAPPY <3 DAY!!   Strength: Bench Press 4X3 @ 70%   Partner Wod 20 min Amrap   2 Clean and Jerks , 10 Pull Ups 4 Clean and Jerks , 15 Pull Ups 6 Clean and Jerks , 20 Pull Ups 8 Clean and Jerks , 25 pull Ups 10 Clean and Jerks , 30…

Every 2 min for 10 min 1 Snatch High Pull + 1 Power Snatch + 2 Mid hang Power Snatch For time: 25 Power Snatch 115/85 50 Burpee Box Jump Over 24″/20″ 50 Power Snatch 75/55 100 Box Jump Over 24″/20″ *22min Cap*

Tuesday’s WOD has a portion outside. Bring appropriate clothing. The high will be 63 with winds 4-7 m.p.h. Morning crew it will be a little cooler in the A.M. Strength/Skill – Heaving Snatch Balance For time: 3 Snatch complex, 95# (65#) 30 Ring dips 2 Snatch complex, 95# (65#) 20 Ring dips 1 Snatch complex,…

Just a Reminder: waters are $1.00 each.   For the summer there will be no 5Am class on Fridays and no 10am on Saturdays.   Every 90s for 6 sets (9 min) 1 Low Hang Snatch Pull + 1 Mid Hang Snatch Pull + 1 Low Hang Power Snatch *Build to a heavy complex* 2…

EMOM 10 Minutes: ODD: 5-10 toes to bar EVEN: 6-12 push ups On the 3-minute for 30 minutes: 5 Deadlifts 275/185 5 Burpee Box Jumps 24/20 20/15 Calorie Row

Strength/Skill – Deadlift find your 1 RM 10-9-8-7-6-5-4-3-2-1 shoulder 2 overhead (135/95) 1-2-3-4-5-6-7-8-9-10 toes-2-bar