Tuesdays & Thursdays we will be adding a 7PM class.
3 Rounds each for time:
5 Sumo Deadlift High Pull (155/105)
4 Burpee Bar Hops
3 Thrusters
2 Burpee Bar Hops
1 Power Snatch
25 Double Unders
5 Sumo Deadlift High Pull
4 Burpee Bar Hops
3 Thrusters
2 Burpee Bar Hops
1 Power Snatch
25 Double Unders
*Rest 90 seconds between rounds.
Buckley’s this Saturday night at 7. Let me know if you will be joining us for dinner! Strength: Front Squat: 3 reps @ 50% 1RM 3 reps @ 60% 2 reps @ 70% 2 reps @ 80% 1 rep @ 85% 1 rep @ 90% 1 rep @ 95+ % 3 rounds for time: 50…
Back Squat 5×5 @ 60-70% of 1 RM “Cindy” 20 min AMRAP 5 Pull Up 10 Push Up 15 Squats
If you are subbing rope climbs please bring a towel for towel pulls Strength/Skill – Review rope climb and towel pulls Turn the volume down Two rounds for time of: Farmer’s walk 100m (use 2 x 53/35. kettlebells) Rope climb X 2 on a 15 foot rope (can you do this without legs?) Back Squat,…
8 and 9am classes today. Rope climbs tomorrow….shin protection!!! Partner WOD Buy-in: 300 Single Unders..Partner Planks …then… 20 Handstand Push-ups 40 Wall-Balls 20/14 50 Box Jumps 24/20 60 Sumo Deadlift High Pull 53/35 60 Weighted Sit-ups 45/30 50 Box Jumps 40 Wall-Ball 20 Handstand Push-ups …then… Sell-out: 2000m Row…partner planks
Strength/Skill – Find your 1 RM – 3 Position Clean 5 x 1. Mid-thigh, Below the knee, Floor “Cindy” 20 min A.M.R.A.P. 5 – Pull-ups 10 – Push-ups 15 – Squats
PLEASE BRING AN EXTRA PAIR OF WORKOUT SHOES IF POSSIBLE TO KEEP FLOORS CLEAN AND DRY. THANK YOU. WOD 155 lbs Power Clean 15 reps 30 ring dips 155 lbs Power clean 12 reps 24 ring dips 155 lbs Power Clean 9 reps 18 ring dips 155 lbs power Clean 6 reps 12 ring dips…