Monday 9/28/15 - (5p, 6p, 7p)

Strength:  every 2 min

Back squat: 6@70%, 6@ 80%, 3@ 90%, 2@ 95%

Front Squat : 5@65%, 4@ 75%, 4@ 80%, 4@ 80%

 

For Time:  amrap 10 min

50 DU , 5 pullups, 100m run

40 DU, 4 pullups, 100m run

30 DU, 3 pullups, 100m run

20 DU, 2 pullups, 100m run

10 DU, 1 pullup, 100m run

 

Tues 9/29/15 (9:45am, 5pm, 6pm, 7pm)

WOD- Santora Hero WOD

EMOTM for 3 rds

Squat cleans 155/105 max reps

20 shuttle sprints  (20’ forward, 20’backward) max reps

DL 245/165 max reps

Burpees max reps

Jerks 155/105 max reps  

 

Wed 9/30/15 (5:45am, 5pm, 6pm) **Note time change of last class

 Strength:  every 2 min

Back squat: 4@75%, 4@ 80%, 4@ 80%, 4@ 80%

Front Squat : 5@65%, 5@ 65%, 5@ 70%, 5@ 70%

 

WOD- IN honor of CTX

2 rds for time  (Feb 2005- Sept 2015)

20 Hang Power Cleans 95/65

5 HSPU

20 Thruster 95/65

15 burpees over bar

9 Snatch 95/65

 

Thurs-Sat 10/1/15-10/3/15

          Closed