E3MOM x 9 min (3 sets)
15 Back Squats @ 25-35% of 1 RM
2RDs:
12 Hang Sq. Clean Thruster 75/55
12 Lat. Burpee Over Bar
…right into…
2RDs:
8 Hang Sq. Clean Thruster 95/65
12 Lat. Burpee Over Bar
..right into…
2RDs:
4 Hang Sq. Clean Thruster 115/85
12 Lat. Burpee Over Bar
Monday: 8 and 9am classes only. Tuesday: closed 2019 Rules: 20 Burpee penalty for not signing into zen planner 10 Burpee penalty for every min late!!!! Marconi This Hero WOD is named after Detective Benjamin Marconi, who served with the San Antonio Police Department for 20 years, until he was killed by a man…
CHANGE IN NEXT SATURDAY AUG 18 SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. Saturday’s WOD is going to be filthy!!!!! 3-position snatch x 4 High Hang Mid Thigh Floor Snatch balance. Find your 2RM of the day. 12 min AMRAP: •7 Kettlebell snatches, right arm (1,5/1 pood) •7 Overhead…
Strength 10 min EMOM Even – 15/12 Cal row Odd – 15 back ext or 15 good mornings WOD 3x 3 min AMRAP 5 Deadlifts 275/205 10 HSPU 15 Wall balls 20/14 Rest 90 sec between rounds. Start over each round.
With a partner complete : 30 min EMOM Min 1- Burpee to plate 45/25 Min 2- Cal Row Min 3- Pull Up Min 4 – T2B Min 5- DB Floor Press *Partner A does Min 1 work, while partner B rests. When Min 1 is over partner A rest while partner B completes min 2.*…
Strength: Every 90 sec for 5 sets Push Press 5@70% 5@75% 3@80% X3 12 min EMOM 1:1-4 Strict M/U’s or 10 Dips 2:10-15 Push Ups 3:20-25 weighted sit ups 35/25 10 min AMRAP 10 Burpees 20 KBS 70/53 30 Air Squats
ROMWOD @7PM Come watch the Open announcement at 8PM. Skill: HSPU practice 5 rounds for max reps :30 of work at each station, no rest between movements Pushups Box jumps (24/20″) Snatches (75/55#) Wall Balls :30 rest