8 and 9am only for Today
For time:
21 Strict Press 95/65
15 Push Press 135/95
9 Push Jerk 185/130
6 Split Jerk 215/140
.. then..
50 lat burpee over bar
…then…
21 Deadlift 95/65
15 Deadlift 135/95
9 Deadlift 185/130
6 Deadlift 215/140
9AM today!!! Skill: Muscle Ups FOR TIME: 30 Power Snatches 30 Power Clean and Jerks 30 SDHP 95/65 EMOM2 50′ Bear Crawl.
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
5 T2B 100 D/U’s 10 T2B 75 D/U’s 15 T2B 50 D/U’s 20 T2B 25 D/U’s 25 T2B 15 Man makers 45/25 Strength/Skill: 15 min to find 1RM OHS
8 and 9 am classes only today!!! For Time, with a Partner – 40 Power Cleans (135, 95) – 50 Box Jump Overs – 60 Shoulder to Overhead (135, 95) – 70 Burpees to a Plate – 80 Power Snatches (75, 55) Buyout – Accumulate 1500 M Row while partner holds plate overhead
Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary. Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled. Strength: Snatch High Pull: 70%x3 75%x3x3 Power Snatch: 70%x3 75%x3 80%x2 85%x2 2RM 12 min…
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 3000m Partner Row 1 Person Rows while 1 Planks 18 minute AMRAP 10 Thrusters 135/95 12 Hang Power Cleans