11 July 2015
Heavy Lifters Club (HLC) Registration:
Our next Heavy Lifters 6-Week Oly Course kicks off on Wednesday, 15 July at 7:30 p.m. This course will run for 6 weeks on Wednesday nights. The focus of this cycle is the Clean. The cost of the course is $60.00 ($10 per class). To register and enroll in the class please click on the link below for HLC Registration. We only have 12 spots available, so don’t wait until it is too late to sign up!
SATURDAY FREE INTRO CLASS @ 12:30 p.m.
WARRIOR (9:00 a.m.):
A. 20 Minutes
Work to a Heavy Hang Power Snatch + Snatch
B. For Time:
- 27 Calorie Row
- 27 Thrusters (95/65)
- 21 Cal Row
- 21 Thrusters
- 15 Cal Row
- 15 Thrusters
- 9 Cal Row
- 9 Thrusters
- 15 Cal Row
- 15 Thrusters
- 21 Cal Row
- 21 Thrusters
- 27 Cal Row
- 27 Thrusters
WOD (10:30 and 11:30 a.m.):
WOD:
AMRAP: 15 Minutes
- 3 Thrusters (Rx: 95/65; S: 75/55)
- 6 TTB
- 9 Russian KB Swings (53/35)
- 12 Jumping Lunges
CORE:
25 Barbell Roll Outs
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