Strength/Skill – 6 min EMOM – Even Min – 10 KB Swings
Odd Min – 5 D.B. Thrusters (light)
AMRAP 4 Minutes:
5 Deadlift (275/185)
10 Burpees
Rest 3 minutes
AMRAP 4 Minutes:
4 Squat Clean (135/95)
8 Ring dip
Rest 3 minutes
AMRAP 4 Minutes:
3 Power Snatch (135/95)
6 Handstand Push ups
With a partner complete: 4 RFT- 2 Rope Climb 2:1 50 Wall Ball 20/14 2 Rope Climb 50 Box Jump Over 24/20 2 Rope Climb 50 DB Snatch 50/35 2 Rope Climb 50 Ring Row Skills
Strength: Split Jerk- (If you do not have the technique down you will be doing drills for foot work) 6×2 starting at 60% and increasing. Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. WOD: “Nate”…
Can you say “BEETLEJUICE”? Eat up!!!! HAPPY THANKSGIVING!! Thursday 6 am only no PM Classes Friday 6,7& 8am only no PM Classes . Friday Partner WOD Friday Partner WOD Friday Partner WOD Skill/Strength – 2 Rounds of : Burgener Warm-up & Skill Transfer as a group 3 R.F.T. 30 Wall Balls 20/14 20 Power Snatches…
9AM CLASS đ Strength: Bench Press 6X3 4 Rounds For Time 15 Med Ball Twists 25 Kettlebell Swings 70/53 50 D/U’s
Warm up: 2 RDs 10 BB Thruster 10 Box Jump Overs 200m Run â31 Heroesâ Teams of 2 AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) One partner working inside. Continuous 400 Meter Run with Wreck Bag (70/50). Switch upon return from run. KABUL, Afghanistan, Sept 4, 2011 — The…
40 Strict Pull-Ups 40 Strict Presses (95/65) 40 Strict T2B *On the Minute â 20 Double-Unders Skill Work today!!! Pick your weakness…..Kip, Handstands, D/U’s….