Wednesday, 8/24/11
Strength/Skill – Snatch Balance
12 min A.M.R.A.P.
One Snatch
Two O.H. Squats 95/65
Strength/Skill – Snatch Balance
12 min A.M.R.A.P.
One Snatch
Two O.H. Squats 95/65
Supposed to be real hot today!!!! I am posting a WOD, but you can do open gym/globo gym if you’d like. 4RFT 400m run 25 Thrusters 95/65 30 Box Jumps 24/20
Strength: Power Snatch 5-5-4-3-3 Five rounds for time of: 135/95 pound barbell Overhead walking lunges, 25 feet 15 Knees to elbows Let trailing knee gently kiss the ground on each lunge.
NO 8AM CLASS 100 Wall Balls……but….. On the even minute 5 – Burpees On The odd minute 5 – Box Jumps
6 sets of: 2 High Hang Sq. Cleans (power pos) + 2 Mid Hang Sq. Cleans (above knee) + 2 Low Hang Sq. Cleans (below knee) Every 4:00 for 24:00 complete: 75 D/U 2:1 12 Deadlifts 135/95 9 Hang Power Clean 135/95 6 Push Jerk 135/95
Congrats to Katie for passing her level 1 Certificate!!!! Saturday, May 19th’s WOD is the Stan Wong 5K. We will have no classes at the gym. Meeting place is Newport Beach. Please register at www.stanwongfoundation.org for the race. Thanks Strength/Skill – Take 10-15 minutes to build to a heavy Jerk Take 10-15 minutes to build…
Strength Snatch Complex- 7 sets increasing weight Power Snatch + OHS WOD 5RFT- 5 Burpee over bar 10 Deadlift 275/205 20 Box Jump 20″/18″