Tuesday 01032012

by | Jan 2, 2012 | Uncategorized | 2 comments

Staci K.

Kids classes at 6:30 PM!  

Movement Warm-up Set 

  • Junk Yard Dog Warm-up 
  • Clean Progressions 

A.  4 x 3 Squat Cleans /2 minute rest 

B.  4 x 2 Clean Pulls /1 minute rest (Go Heavy!) 

C.  3 x Rounds AFAP: 

  • 3 x Squat Clean + Thruster (Go Heavy) 
  • 30 x Double unders 
  • 10 x Toes to Bar 
OLYMPIC WEIGHT LIFTING CLASS 
  1. Find your 1 rep max snatch (try to have only 3 good attempts) 
  2. Find your 1 rep max OHS 
-Post results under comments

2 Comments

  1. Jeremy Mghenyi
    Jeremy Mghenyi on January 4, 2012 at 8:40 am

    WOD @195 4:30

    Max Snatch 210 (10# PR!)

  2. Roo
    Roo on January 11, 2012 at 2:33 pm

    5:01 @ 135lb