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Saturday, 3-30-2013

29
Mar

Saturday, 3-30-2013

Schedule today:
8:00am Alpine class – 13.4!
9:00am Free class to family, friends, and public
10:30-12:30 Open WOD 13.4 Heats – come out an support our members giving it all!!!
Open Gym 8:00am-12:30pm
 
8:00am class
10min to work up to three heavy Clean and Jerk singles (not 1 RM’s)
Then…
Complete as many reps as possible in 7 minutes following the rep scheme below: SCALE THIS TO AIM TO GET 90+ REPS (through the 15’s)
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95  pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
This is a timed workout. If you complete the round of 15, go on to 18. If you complete 18, go on to 21, etc.
 
9:00am Class
12min AMRAP of the above rep scheme
3 Slam balls 40/30
3 Knees to elbows
6 Slam balls 40/30
6 Knees to elbows
etc etc
13.4

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