Wednesday 120215
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg
Post score to responses.
Compare to March 19, 2011.
This Saturday’s 11:00am Free Intro Class is canceled.
Tuesday 120214
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (Men 165 lbs, Women 110 lbs)
Jerk (Men 165 lbs, Women 110 lbs)
Post rounds to responses.
Compare to April 7, 2011.
Monday 120213
As many rounds as possible in 12 minutes of:
7 Med ball cleans (Men 20 lb ball, Women 14 lb ball)
7 V-ups
7 Hand release clapping push-ups
Post rounds to responses.
Saturday 120211
“Fight Gone Bad”
Three rounds of:
Wall-ball, (Men 20 pound ball, Women 14 pound ball) 10 ft target (Reps)
Sumo deadlift high-pull, (Men 75 pounds, Women 55 pounds) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (Men 75 pounds, Women 55 pounds) (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Post score to responses.
Compare to September 17, 2011.
