Friday, 7-12-19
EMOM x 5 min
5 Strict Press
For time:
30/25 Cal Row
60 Hollow Rocks
30/25 Cal Row
60 Weighted Sit-Up 40/25
30/25 Cal Row
60 T2B
30/25 Cal Row
*26 min Cap*
EMOM x 5 min
5 Strict Press
For time:
30/25 Cal Row
60 Hollow Rocks
30/25 Cal Row
60 Weighted Sit-Up 40/25
30/25 Cal Row
60 T2B
30/25 Cal Row
*26 min Cap*
PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!! Strength/Skill – 2 Positon Cleans, Mid Thigh & Below Knee 5 Sets 85% of 1 RM (Not for Load) “The Chief” Max Rounds in 3 mins. of: 3 power cleans (135#/95#) 6 push ups 9 squats rest 1 min and repeat for five rounds count…
Strength/Skill: Weighted Ring Dips 8X3, work to a heavy 3 18-15-12-9-6-3 reps for time of: Back extension/Good Mornings 45/33 GHD Sit-up/Weighted Sit Ups 40/30 36-30-24-18-12-6 D/U’s Max power Clean 5-3-1-1-1-1
Christmas Party is Dec 16th. please sign up at the front desk. 10 Min EMOM: Even-12 KBS 70/53 ODD-12 Hollow Rocks + 5 Supermans 20 min AMRAP: 50 WB (20/14) 50 DU 40 Box Jump (24/20) 40 TTB 30 CTB PU 30 Bar-Facing Burpees 20 Power Cleans (145/100) 20 Jerks (145/100) 10 Power Snatches (145/100)…
Strength: Snatch pull 75%x3, 80%x3, 85%x3 Not TnG Snatch grip push press 5,4,3,2,2 Wod: 7min AMRAP 21-15-9 Hspu C2b (If you finish the 9 c2b within the 7min start over at 21 hspu) *scale as needed*
HAPPY <3 DAY!! Strength: Bench Press 4X3 @ 70% Partner Wod 20 min Amrap 2 Clean and Jerks , 10 Pull Ups 4 Clean and Jerks , 15 Pull Ups 6 Clean and Jerks , 20 Pull Ups 8 Clean and Jerks , 25 pull Ups 10 Clean and Jerks , 30…
Strength/Skill – None Remembering “The Fallen” 5 R.F.T. 9 – Squat Cleans 155/115 11- TGU’s 53/35 01 – Legless Rope Ascent