2/9/12 Th
There is no open gym this Sunday, Feb 12. More details to follow. 3 Rounds 10 Hang Power Cleans 5 Box Jumps 10 Push Press 5 Box Jumps 10 SDHP 5 Box Jumps ————— Then ————— 3 Rounds 5 DU 10 Clean & Jerk Optional: Cleary Run Rx Standards: 95/63 barbell 24/20 box Cleary Run […]
2/8/12 Wed
Dead Lift: 8-10 sets Building To A Heavy Set Of 1 5 Rounds 2 Power Cleans (185/123) 4 Burpee Lat Jumps Over Bar 6 Dead Lifts (185/123) 8 Lat Jumps over Bar Rx Buy Out: 10 HSPU
2/7/12 Tues
3 Rounds For Time 20 WBS (20/14) Both To 10ft Target 10 DU 20 AKBS (24/16) 10 DU 20 Air Squats Butt To Slam Ball Depth 10 DU Buy Out 20 Burpees Rx = Sub 15min – ROM & Mechanics Standards – Wt Requirement
2/6/12 Mon
Warm Up: SP 6-5-4 Work Set: PP 3-3-3 Work Set: PJ 1-1-1 5 Rounds 5 Thrusters (135/93) 5 per side Lat Jump over bar 5 Dips (20lb chain/BW)