Tuesday December 30, 2014
Strength: EMOM 10 – 1 Squat Clean & Jerk (work up in weight) Partner WOD*One person works at a time AMRAP 20Row 2k20 Thrusters (75/55)20 Thrusters (95/65)20 Thrusters (115/80)20 Thrusters (135/95)20 Thrusters (155/105)Max Reps Thrusters in time remaining (185/120)
Tuesday December 30, 2014
Strength: EMOM 10 – 1 Squat Clean & Jerk (work up in weight) Partner WOD*One person works at a time AMRAP 20Row 2k20 Thrusters (75/55)20 Thrusters (95/65)20 Thrusters (115/80)20 Thrusters (135/95)20 Thrusters (155/105)Max Reps Thrusters in time remaining (185/120)
Monday December 29, 2014
Strength: EMOM 15 – 1 Squat Snatch (work up in weight) WODFor time:21 Power Snatch (95/65)21 Burpees21 Pull-Ups15 OHS (95/65)15 Burpees15 Pull-Ups9 Squat Snatch (95/65)9 Burpees9 Pull-Ups
Saturday, December 27th, 2014
NO GYM TODAY! CLOSED! Sorry about any inconvenience!! 100 Burpees for time at home!!!
Friday, December 26th, 2014
No EARLY AM CLASSES! 11-1 PM and 4:30 PM Classes ONLY!!NO CLASS ON SATURDAY! Skill: 5 HSPU / 5 Ring Dips alternating minute for 10 minutes 21 – 15 – 9: Deadlift (275/185)Box Jump (30/24) Cool Down:15 Pushups15 Squats