5×7 Strict pull ups
7 rounds for time:
7 One arm DB power snatch (RT) 45/30
7 One arm DB power snatch (LT) 45/30
7 Box Jumps 24/20
Workout for 9/6/2012
@Full Strength for 120813
BB Gym
Snatch 7×1 @75/80/85/90/90/80/75%1RM
Strength
Back Squats 5×3 @85/88/90/90/88% 3RM
Metcon
AMRAP in 10 minutes:
10 Ring Rows
10 Push Ups
Class Announcements
**Wednesday Night @Full Strength class has been cancelled**
7AM Thursday class is still on.
**Thursday Summer Strength Camp session has been rescheduled for Wednesday Aug 15 at 10:30am**
Strength
5x
10 Split Jumps
100′ Sandbag carry 50%BW
Rest 5 Minutes
Then…
Rest 1 minutes
1 minute ME Slapping Pushups
-rest 1 minute
8 minute AMRAP of:
16 Alternating DB Snatches 45/30
12 DB Thrusters 45/30
8 Burpee Over Hurdles
-rest 1 minute
1 minute ME Slapping Pushups
Workouts for Saturday 7/28/2012
@ Full Strength
BB Gym
Adv: Snatch 5×1 – Heavy
Snatch Pulls3x2 @100%
Int: Snatch 5×2 @75%1RM
Snatch -Grip Deadlift 3×3 @100%
Beg: 7×3 Hang Power snatch-Barbell
5×1 Snatch Grip Deadlift
Metcon
4 Rounds
10 DB Snatch 45/35
10 Sandbag Stepups 80/50, 20″ box
20 Lat hurdle Burpees
Summer Strength camp
5 Rounds
20 Walking lunges
20 Burpees
Workouts for 7/26/2012
@Full Strength
6 Rounds of:
7 clapping Pushups
8 Sandbag cleans
12 Shouldered Lunges
150m Run
Summer Camp
6x50yd sprint
Deadlift 1×5 (+5# from last week)
“Fran”
21-15-9
Thrusters 45/33
Pullups
WOD for 7/24/2012
3 rounds for time/reps of:
5 Cleans (full squat) to Thrusters 135/95#
250m Row
5 Cleans (full squat) to Thrusters 135/95#
*Rest 1 minute.
1 minute ME Burpees
*Rest 1 minute, then begin the next round.
WOD for 7/23/2012
BB Gym
Snatch 5×2 Heavier than last week
Strength
Back Squats 5×3 @85%1RM
Metcon
30 DB Snatches, 40/30#
Run 800m
30 DB Snatches, 40/30#
Drag And Carry
BB Gym Snatch 5×2 @80%
Strength Back Squat 3-3-3 find 3 RM
Metcon
5 Rounds of:
50yd Farmer carry/Sled drag, 70/53; 135/90
15 Pushups
rest:work 1:2
WOD 120605
Front Squat 5-5-5
then:
5x200m Sprint
Rest 1minute btw runs
Thank you
The McDowell family would like to thank all veterans past and present for their service. From my Grandpa Lee in WW II to current sevice members. My family & friends who served in Iraq and other harmful places throughout the years, Thank you for standing on that wall.
Honor them tomorrow for their sacrifice and service:
WOD:
“DT”
5 Rounds for time of:
12 Deadlifts, 155/105
9 Power Hang Cleans, 155/105
6 Push Jerks, 155/105
No @Full Strength Class Monday night.
