11-21-15
Closed Thanksgiving. Only 9AM class Friday.
3 Person Team-
For Time:
100 Tire Flips
90 Wall Balls 20/14
80 KBS 53/35
70 Snatches 95/65
60 Box Jumps 24/20
50 Front Squats 155/105
100M Leap Frog
Closed Thanksgiving. Only 9AM class Friday.
3 Person Team-
For Time:
100 Tire Flips
90 Wall Balls 20/14
80 KBS 53/35
70 Snatches 95/65
60 Box Jumps 24/20
50 Front Squats 155/105
100M Leap Frog
Warm up: 3rd at easy pace 10 Banded Pull aparts 10 Banded Tricep Pull Downs 10 Banded Strict Presses :45 sec Wall Squat Hold With a 29min running clock coplete- 0:00-7:00 AMRAP 16 DB Snatch 50/35 14 SA DB OHS (7 each arm) 7:00-13:00 rest 13:00-29:00 AMRAP 30 Power Cleans 135/95 20 Burpees over bar…
Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes. Strength/Skill – 3 TnG Hang Power Snatches x 5 For time: 100 Sit-ups 50 Pull-ups 25 Thrusters, 135/95
20 RFT: 3 Clean and Jerk 185/125 6 burpees to target 9 Wall Ball 20/14 40 Min Cap *Scale as needed*
Strength: Find your 5RM deadlift 3RFT 30 Weighted Sit Ups 45/30 10 Squat Snatches 135/95 5 M/Us
Strength: 2RM OHS 7min AMRAP 2,4,6,8,10…. Row for Cal Burpees rest 7MIN AMRAP 2,4,6,8,10…. Box Jumps KBS rest 7Min AMRAP 2,4,6,8,10…. Sit Ups D/U’s
Strength – Front Squats 5-5-5-5-5 W.O.D. – “Cindy’s Evil Mother” 20 minute A.M.R.A.P. 5 – C2B / Jumping Pull-ups 10 – Ring Push-ups 15 – Front Squats (95/65)