Last Evening @Full Strength Class of the season!

Find 1RM Clean & Jerk

Then!…

KB Jumping Swings

Farmer Carries

Clean & Sprint

Come on in for some fun and then out for a beer afterward at Poor Richards.

Clean & Jerk: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 85%, 4X1 @ 70% – rest 60-90 seconds

In 5 minutes: Front Squat 1RM

6 Rounds
10ea KB Renegade Rows 24/16kg
100yd Sled Drag, 180/115
Rest 1 minute

WOD for 9/19/12

7x 2 Clean & 1 Jerk AHAP

AMRAP in 15 minutes:
3 Deadlifts 315/225
5 One Arm DB Snatches – 45/30
7 Burpees

Snatch 2RM

5 Rounds:
7 Power Snatch 70%2RM
20 yard Bear Crawl
8x 15′ MB Chest Throw 40/30

Find 1RM Clean

Low Bar back squat 3×5 @70%

Complete for time:
12 Thrusters, 135/85
10 Toes to Bar
9 Thrusters 135/85
10 Toes to Bar
6 Thrusters 135/85
10 Toes to Bar

WOD for 9/10/12
Find 1RM Snatch

Complete 4 rounds:
Each round consists of 3 cycles of the following:
2 Front Squats – 75% of 1 RM
10 Balls Slams – 40 lbs
8 Ring Rows
*Rest 2 minutes betweeen rounds.

6×2 Snatch @80%

Complete 3 rounds:

6 Clean 175/123or 65%1RM
12 Wallballs 20(Red)/14(orange)
18 (9ea) Hammer strikes 14/10.5

5×2 Snatch – Heavy
Ruggers: 5×2 Snatch Pulls @100%

Press: Find 1RM

Complete 3 rounds:
In 90 seconds…
Sprint 40 yards
30 KB Swings – 70/53
*Rest 3 min btw rounds.

Our High School Program will prepare our athletes for varsity-level contact sports, now and in the future! Strength, power, and speed to handle the rigors of competition and development of proper training habits will be addressed every day.

September 5 – October 31

Mondays & Wednesdays

3:30-4:30pm

Where:

$279 per athlete

Signup Here!

@Full Strength WOD for 8/27/2012

3RM Back Squat TEST

7X2 Hi-Hang Cleans – AHAP, rest 60 sec.

4 rounds for total reps of:
In 90 seconds
Row 250m then with the remaining time perform AMRAP of OHS @ 115/75#.