Call Us: (918) 706-5581

TUESDAY – 8.11.2015

10
Aug

TUESDAY – 8.11.2015

[socialring]

Ronni

CFV, starting next week the noon class will be moved back 30 minutes. So the new time class will star tat 11:30am. Tell all your noon friends and I will be posting about it throughout the week.

WARM UP
3 Rounds
:30 Dubz/Singles
:30 Lunges
:30 Jumping Jacks

GYM STRENGTH
3 Rounds
Unbroken
15 Russian KB Swings 55/70#
20 Push Ups (chest to the deck, arms fully extended at the top)
30 Sit Ups

*break between movements, goal is to do each movement unbroken.

WOD
4 Min AMRAP
3 Deadlifts 155/225#
3 Power Cleans

4 Min Rest

4 Min AMRAP
5 Deadlifts 115/165
5 Power Cleans

4 Min Rest

2 Min AMRAP
Power Cleans 95/135#
*Same weight on  deadlift AND power clean

*Score will be total # rounds & reps per AMRAP i.e. 2+1, 3+2, 15

L2
135/205
95/135
75/115

L3
115/185
75/115
65/95
Scaled weights

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