Strength:
Deadlifts 5X3
Sets 1-4 between 60 and 75%
Set 5 @ 85%
WOD:
18:00 AMRAP
100′ Farmers Carry 53/35
15-1
Pull ups
Push Ups
Air Squats
Reps are 15 of each, 14 of each, 13 of each, 12 of each… . Start each round with the farmer’s Carry
Skill – Handstands W.O.D. 15 min. A.M.R.A.P. 5 – Inverted Burpees 10 – Power Cleans 105 / 75 15 – Box Jumps 24/20 What derails you? There are so many things that can send a well intended train right off it’s track. It’s simple enough right? You wake up and say to yourself; Self, today…
NO EIGHT OR NINE AM CLASSES TODAY WEDNESDAY 11-16-11 NO EIGHT OR NINE AM CLASSES TODAY WEDNESDAY 11-16-11 200m Run 5 Bodyweight Cleans 5 Bodyweight push presses 5 Bodyweight back squats 200m run … 7 Bodyweight Cleans 7 Bodyweight push presses 7 Bodyweight back squats 200m run 9 Bodyweight Cleans 9 Bodyweight push presses 9…
Don’t forget to sign up for Murph and the BBQ May 25th. Strength: OHS 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.) 3 R.F.T. 2 – Rope Ascents 6 – Man Makers 45/25 10 – Sumo Deadlifts 115/75
Strength Front squat heavy double Wod 4 RFT 21 t2b 15 kbs 70/53 9 push press 115/85
Strength/Skill -E.M.O.M. 12 mins. Even min. 15 Air Squats Odd min. 5 Power Cleans 135/95 Be able to TnG for at least three reps. Rest Two mins./Set up 15 min A.M.R.A.P. 9 Deadlifts 135/95 12 Wall Balls 20/14 15 Box Jumps 24/20 Time to beat 9 rounds + 2 Deadlifts Matty P.
We raised $509.00 so far….keep it coming!!! REGULAR 8, 9, AND 10AM CLASSES. CLASSES ARE CAPPED AT 20! To the 30 U.S. service members and one U.S. military working dog who made the ultimate sacrifice Aug. 6, when their helicopter crashed during a mission in eastern Afghanistan. All service members on board were killed. ’31…