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30 min to complete:
4×8 Bench Press
4×10 DB Flys
4×10 Weighted Push ups
4 Plank Circles
30-20-10
DB Box Step Overs 50/35 24″/20″
15-10-5
DB Thruster 50/35
*10 min Cap*
Box Squats 15 min to work up to a heavy single 4 rds 20/15 AAB 20 T2B 200′ Farmers Carry 70/53 each Hand
Warm-up: One Official One CFK Burgener W.O.D. : Strength – Overhead Squat 3 x 3 Five rounds for time of: 7 Power Snatches, 135 / 95 lbs 14 Kettlebell Swings, 1.5 / 1 pood 21 Squats
7 rounds for time: 15 Calorie Row 12 CTB Pullups 9 DB Thrusters 50/35
Reminder: No 5AM classes this week. Tonight we will be judging the Open WOD from 6pm on. Bring your family and friends and wine to cheer them on. 18.1 20 min Amrap 8 T2B 10 DB Hang Clean and Jerks 30/35 14/12 Cal Row Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell…
Christmas party at Brewology Dec 13th. Change in hours starting next week: Tuesday and Thursday no 7PM class, last class is at 6PM. We will have open gym Monday and Wednesday @7PM. Strength/Skill: 50 strict Pull Ups with a twist 5 min cap. Row 1000m 50 Hang Power Cleans 135/95 40 Push Jerks 30 Front…
Warm up: 2RDs at easy pace 15 Reverse Hypers 10 BB Good Mornings 10 BB Strict Press 6 Min EMOM 5 Deadlifts, start @ 60%1rm and build rest 2 min 12 min EMOM – Not TnG. Work Technique Min 1-4: 2 P.Clean & 1 Jerk 50-60% 1RM Min 5-7: 2 P.Clean & 1 Jerk 60-72.5%…