barbells

Wednesday 11.26.2014

wodSTRENGTHA. 10 x 2 Back Squats @ 75% B. 3 x 12 Weighted Barbell Reverse Lunge (12 per side)

CONDITIONING “Diane” 21-15-9 Deadlift 225/155 HSPU *HSPU scale will be seated DB shoulder press *10 min time cap

Finisher 40 T2B

COMPETITION 3 x 20 Reverse Hypers 10 min work to heavy Yoke Walk

HOLIDAY HOURS THANKSGIVING DAY - 9AM CLASS ONLY BLACK FRIDAY - CLOSED; NO CLASSES

Tuesday 11.25.2014

wodSTRENGTH15 min to work to heavy Power Clean + Power Clean + Push Jerk

CONDITIONING 20 min EMOM: Even Minutes 3 Clean and Jerks 155/105 Odd Minutes 80m Shuttle Sprint

Finisher 50 V-Ups

COMPETITION 15 min Gymnastic Goat Practice: HSPUS, Handstand Walk, Muscle Up, etc.

HOLIDAY HOURS THANKSGIVING DAY - 9AM CLASS ONLY BLACK FRIDAY - CLOSED; NO CLASSES

Friday 11.14.2014

wodSTRENGTHA. 15 min to find 3 RM Floor Press Mid-Grip B. 60% AMAP x 2

CONDITIONING For Time: “Jackie” 1000m Row 50 Thrusters 45/35 30 Pull-Ups

Finisher 100 Face Pulls

COMPETITION 5 Rounds: 5 CTB Pull Ups + 5 T2B (do not come off the bar) 6 Rope Climbs

Thursday 10.23.2014

wodSTRENGTH10 min EMOM:  Power Snatch + Snatch (medium light)

CONDITIONING 40 Double Unders 40 DB Snatch 40/30 R/L 30 Double Unders 30 DB Snatch 20 Double Unders 20 DB Snatch 10 Double Unders 10 DB Snatch

Tuesday 8.19.2014

wodSTRENGTH20 Min to find HEAVY Snatch 

CONDITIONING 5 Min AMRAP: 5 Snatch 95/65 25 Double Unders

Rest 3 min, then:

5 Min AMRAP: 5 Power Snatch 25 Double Unders

COMPETITION 5 Min AMRAP MU 2 Min AMRAP Pistols