For time
400 meter run
6 Power snatches
12 thrusters
18 Front rack lunges
500 meter row
24 Over bar burpees
30 Wall balls
36 Double unders (scale 3:1 singles)
400 meter run
400 run is around building
One bar
Rx+: 135/95, 30/20
Rx: 115/80, 20/14
Adv: 95/65, 20/14
Beg: 75/55, 16/10
We will be closed Easter Sunday We will start judging Athletes at 6PM….Come cheer them on!! 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb.
Strength/Skill – Practice Curtis P’s 3 RFT 5 Curtis P’s.135/95 200m Run…100 FWDS….100 BWDS . 5 Inverted Burpees
Strength: 5X3 Snatch Grip Deadlift @ 100% 4X3 Snatch Grip High pull @ 100% 4X3 Hang Power Snatches @ 70% 10-9-8-7-6-5-4-3-2-1 Push Ups KBS 100m Run after each set
Strength: 5min EMOM 3 Power Snatches @ 75% 5min EMOM 4 OHS @ 65% of Snatch 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Thruster 115/85 Floor Press 115/85 Cal Row
Breakfast frittata recipe! Ingredients: 8 eggs 4 blocks of meat, (I used meatballs) 8 total blocks of veggies. I used 2 cups of sweet potatoes and 2 cups of peppers and onions nonstick spray 3 T avocado, 1 block fruit per serving hot sauce (optional) chili powder, salt and pepper Preparation: Start by cubing the…
Brewology is not able to accommodate the extra dinner guests, so we are changing tomorrow night’s venue to Buckleys. Please spread the word!! We will be watching the Open announcement LIVE next Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. After next week’s…