Saturday, 8-10-19

Strength: Find your 1RM Strict Press Find your 1RM OHS   Tababtas Supine Ring Rows Squat (holding at bottom) Floor Press 115/75    

MURPH TIMES: 8AM, 9:30AM, 11 AM. 20 PERSON CAP PER CLASS. SIGN UP SHEETS AT THE FRONT DESK BBQ @ 1:30!! Need a head count. PARTNER ROW 3000M WHILE PARTNER HOLDS PLANK   FOR TIME: 50 KETTLE BELL SWINGS 24kg/16kg 50 SUPINE RING ROWS 50 KETTLE BELL SWINGS

Strength: SNATCH 1RM 10-9-8-7-6-5-4-3-2-1 HANG POWER SNATCH 115#/75# Pull UPS

Closed Thanksgiving. Friday 8 and 9 am classes only. EMOM 20: Even: 2 Power Snatches + 1 Hang Squat Snatch + 1 OHS @ 70% of weakest movement Odd: 12 KBS 70/53 Front Squats Every 1:30 for 9min (6 sets) 3 Back Squat w/ pause for 5sec in bottom on first rep, then 2 regular…

“Sean” Ten rounds for time of: 11 Chest to bar pull-ups 22 Front squat 75/45

Strength/Skill -Push Press (from the back): 2-2-2-2-2 21-15-9 Reps for time: Push Press (115/83) Pull-ups The benefits of the behind-the-back push press stem from the simplicity of the movement, when compared to its front racked counterpart. When the bar is racked in the front the room for error is greater than when the bar is…