12012014
Hang snatch doubles HWP
drop to 90% and do 3×2
3 rounds
1 min ME KB swings 70/53 Russian
1 min ME K2E
1 min ME KB push press alt 5r/5l 70/53
1 min ME DUS
1 min REST
Hang snatch doubles HWP
drop to 90% and do 3×2
3 rounds
1 min ME KB swings 70/53 Russian
1 min ME K2E
1 min ME KB push press alt 5r/5l 70/53
1 min ME DUS
1 min REST
11282014
10 am and 11 am only. All other classes cancelled.
FS 7×3@75%
Last set for AMAP
WOD
Death by C/J 135/95
Hang clean+jerk 2+1 HWP
Drop to 90% (2+1)3
WOD
15 min AMRAP
30 KB swings 53/35 OH
30 DUS
30 jumping lunges
HOLIDAY SCHEDULE
THANKSGIVING CLOSED: HAPPY TOFURKY DAY
FRIDAY 10&11
SAT 10 AM, 11-1 OPEN GYM
Back squat 7×3 @75%
Last set for AMAP
15-12-9-6-3
Push press 135/95
FS 135/95
HOLIDAY SCHEDULE
THANKSGIVING CLOSED: HAPPY TOFURKY DAY
FRIDAY 10&11
SAT 10 AM, 11-1 OPEN GYM
HANG SNATCH DOUBLES FROM ABOVE THE KNEE HWP
THEN DROP TO 95% AND DO 3×2
FOR TIME
ROW 500 M ALL OUT
REST 2 MIN
2 ROUNDS
25 PULL UPS
25 BURPEES
FS 5@50%
5@60%
2×3@70%
WOD
7 rounds
10 jumping back squats 45/33
10 lateral burpee over bar
Rest 30 sec btwn rounds
STRICT PRESS
4@60%
3@70%
2@75%
AMAP @85%
8 MIN LADDER
1 PUSH UP
1 BOX JUMP
2 PUSH-UPS
2 BOX JUMPS
***add 1 rep to each movement per round