Wednesday 10-31-12

We still don’t have power in our building but we will be holding classes @ 12:30,1:30,2:30 and 3:30.
We still don’t have power in our building but we will be holding classes @ 12:30,1:30,2:30 and 3:30.
Please Check Facebook to see if we will be open and times of classes for Tuesday 10-30-12
Gym Closed
Warm Up–
Double Unders
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength–
Push Press
3-3-3-3-3
Conditioning–
12 min AMRAP
10 Clean + Jerk (135#/95#)
10 Pull Up
10 Sit Ups (unanchored)
Warm Up–
400m Run
10 OHS
Dynamic Stretches
Shoulder Mobility
Skill–
Weekly Challenge
Conditioning–
3 Rounds
30 Box Jumps
30 Wall Balls
30 Burpees
Warm Up–
Jumping Jacks
Mountain climbers
Shoulder Mobility
Dynamic Stretches
Strength–
Ring Dips
3 Set of 15
Conditioning–
4 Rounds
10 Deadlift (225#/155#)
5 HSPU
Warm Up–
500m Row
10 OHS
Dynamic Stretches
Shoulder Mobility
Strength–
Bench Press
Find 1 RM
Conditioning–
6 Min AMRAP Each
Row (Cals)
Run (Meters)
Double Unders (Reps)
Warm Up–
Run 400m
10 OHS
Dynamic Stretches
Shoulder Mobility
Skill–
TGU
Conditioning–
400m Run
21 Thrusters (95/65)
21 KB Swing (35/53)
400m Run
15 Thrusters
15 KB Swing
400m Run
9 Thrusters
9 KB Swing
400m Run
Warm Up–
Double Unders
Shoulder Mobility
Dynamic Stretches
Strength–
Front Squat
6-6-3-3-1-1-1
Conditioning–
6 min AMRAP
Med Ball Clean
into
Wall Balls
then
6 min AMRAP
20 Double Unders
8 Push Ups
Warm Up–
500m Row
10 OHS
Shoulder Mobility
Dynamic Stretches
Skill–
Handstand Practice
Conditioning–
1000m Row
5 Rounds
20 Box Jumps
10 TTB