Squat Cleans

Happy Halloween, 2013!

There is a normal thursday class schedule today.  Be sure to wear your best Halloween costumes!

Strength:  Strict Pull Ups 3x max reps

WOD:  15 Min AMRAP

1, 2, 3...Squat Clean (185/115)

1, 2, 3...Muscle Ups (scale with 3 pull ups and 3 dips per muscle up)

Rd 1 is 1 Squat Clean and 1 Muscle Up.  Rd 2 is 2 of each and so on.

REC:  100 Double Unders for time

Wednesday, Sept 11th, 2013

Strength:  Deficit Deadlifts 3x20

To remember Sept 11th, we are doing the following Hero WOD.

WOD:  "Badger"

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq and all those who have suffered because of the tragic events of 9/11.

3 Rounds for Time

30 Squat Cleans (95/65)

30 Pull Ups

Run 800 Meters

*40 minute tapout

REC:  Foam Roller

Check out the Chief's post about Deadlift Strength Endurance

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Friday, July 26th, 2013

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Strength:  Squat Clean 6x2

WOD:  "Christmas in July"

Same format as the 12 days of Christmas.

1 Bar Muscle Up (scale with Burpee Pull Up)

2 Wall Walks

3 Bear Crawl Lengths (cones will be set up)

4 Dumbbell Snatch (45/35) (2 each side, not 4 each side)

5 Toes-to-Bar

6 Pistols

7 Hang Cleans (135/95)

8 Bar Facing Burpees

9 Ring Dips

10 V-Ups

11 Calories on Rower

12 Squat Clean Thruster (135/95)

Do 1 bar muscle up for round 1, then do 2 wall walks and 1 bar muscle up for round 2, then do 3 bear crawl lengths and 2 wall walks and 1 bar muscle up for round 3 and so on...Merry Christmas!

REC:  Foam Roller