Wednesday 7-8-15
Deadlifts
5 X 10 @ 60%
For Time:
4 rds-
10 Power Clean 135/95
10 HSPU
3 rds-
20 Wall ball
15 KBS 53/35
2rds-
7 Power Snatch 135/95
12 Box Jump 24″/20″
*Scale as needed*
Deadlifts
5 X 10 @ 60%
For Time:
4 rds-
10 Power Clean 135/95
10 HSPU
3 rds-
20 Wall ball
15 KBS 53/35
2rds-
7 Power Snatch 135/95
12 Box Jump 24″/20″
*Scale as needed*
3 RDs 10 Banded Squat 40′ Duck Walk 5 Broad Jumps Back Squat 3×10 @60% 1RM AMRAP 20: 30 Overhead Squats (115/80) 30 Box Jump Overs 30 Toes to Bar 30 Calorie Row
Partner Beach WOD Sat. 8-20!!!! Strength: Clean and Jerk 60% x 3 +1 65% x 3 +1 70% x 2 +1 75% x 2 +1 80% x 2 +1 X 3 21-15-9-15-21 reps for time of: Deadlifts 185/155 Burpees
SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes. NEW SCHEDULE effective Thursday 9/8/11 M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM T -TH AM CLASSES 5-6AM, 6-7AM ALL PM CLASSES 4-5PM, 5-6PM, 6-7PM NO MORE 10:00 AM CLASSES EFFECTIVE 9/8/11 Strength/Skill – Power Snatch 3-3-3-3 20 min A.M.R.A.P….
Strength: Every :30 for 5 min 5 Power Snatch 115/85 With a 23 min Clock Complete: “Annie” 50-40-30-20-10 D/U 2:1 Sit-Up then.. 5 rounds of 10 Power Clean 155/105 10 Shoulder to Over Head 155/105 10 Bar Facing Burpee
Skill – Sumo Deadlift – 1-1-1-1-1…HEAVY SINGLE NO ONE REP MAXES, IT IS NEW FOR US Advantages in using the Sumo over the conventional style of deadlift. 1. Greater range of knee extension at the bottom of the lift. 2. A more upright posture. 3. The distance the weight must be moved is greatly reduced….
Strength / Skill – Snatch High Pull For time – “Partitioned Grace” – Whats is Grace? See video. 10 Cleans 155/115 Sprint 100m 10 jerks Sprint 100m 10 Clean and jerks Sprint 100m 10 Jerks Sprint 100m 10 Cleans Sprint 100m