Thursday 1.08.15

Strength:  Bench or Floor Press 3-3-3-3-3

WOD:  GRID score (5:00 time cap)
For time: 

- 15 Ground to Overhead (135/95#) 

- 10 Burpees over the bar

- 15 Ground to Overhead

Rest at least 5:00

Grid score:  (2:00 time cap)
- 4 Rope Climbs (15ft)

Thursday 7.07.11

The 9:30 class power cleaning 10,000 or 6,500 pounds!

SWOD:  Push Press 3rm, 90% x 5, 80% x 7 

Metcon: 12:00 AMRAP of:

- 5 Barbell burpee, power clean, push press complex (95/65)

- 10 Hollow Rocks


For the metcon, one rep of the complex is a barbell burpee to a power clean to a push press.  Repeat that sequence 5 times per round.  For the hollow rocks, take a break when you lose the hollow position, reset the correct position, and go again.  Don't instill incorrect movement patterns in yourself by powering through bad form! 



Post weights and rounds completed to the comments section!  bc