Thursday, 11-14-19
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
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
3 Rounds for reps 1 min of each Burpee to plate 45#/25# Box Jump Overs 24″/20″ Push Press 95/65 D/U 2:1 Hang Sq. Cleans 95/65 rest *Fight Gone Bad style*
50 Box Jumps 50 Kettlebell Swings 50 Thrusters 50 Double Unders 50 DB Snatches 50 Overhead Squats 50 Sit-ups 50 Front Rack Lunges Rx+ – 30/24, 2/1.5, 115/80, 20/14, GHD Situps Rx – 24/20, 2/1.5, 95/65, 20/14
Strength/Skill – Clean Pulls 3-3-3-3-3 This guys take-off is so-so. His back could be more extended or at least flatter. So….ignore take off and watch the second pull 12-9-6-3 reps for time of: Hang Power Clean 135/95 Bar Facing Burpees
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: Deadlifts: 5×5 Between 75 and 85% For time: 400 M Run 50 WB Shots…
Tabata Stations: Row (calories) Reverse Crunches KB Swings Air Squats
Good Friday hours: 8 and 9AM, 4 and 5PM. CLOSED EASTER SUNDAY!!! STRENGTH: 4X5 SNATCHES @50% 24 MIN EMOM MIN1: 5 DEAD LIFTS 315/225 MIN 2: 12 RING DIPS MIN 3: 12 BOX JUMPS 24″/20″