6 min EMOM
2 Low Hang Power Clean + 2 Mid Hang Power clean
Increasing weight for complex
10 min AMRAP
10 DB Hang Power Cleans 50/35
10 DB Push Press 50/35
10 DB Deadlifts 50/35
rest 5 min
10 min AMRAP
10 DB Front Squats 50/35
10 T2B
10 Alt. Pistols
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 Partner WOD Saturday. Two on a team. Strength/Skill – Shoulder Press 5 R.F.T. 50′ – 45lb Barbell O.H. Walking Lunges (Knee gently kisses ground) 21 – Burpees WOD is outside. Bring long pants/knee pads and gloves if you are scared of…
Christmas Party Saturday @ 7PM. NO CLASSES SUNDAY!!! Strength: Strict Press 3X2 W.O.D.: “The Bear Complex” Without stopping or dropping the bar, complete the following sequence, seven times: •Power Clean; •Front Squat; •Push Press (have bar land behind head, in rear-rack position); •Back Squat; •Push-Press (have bar land on chest, in front-rack position). Once you’ve…
Every 90sec – 2 Power Snatch + 1 Full snatch @70-80% for 5 Sets 4RFT: 5 – Muscle Ups 10 – Single Arm DB OHS 45/30 15 – GHD Sit Up 200m Run
Warm up: 2RD at easy pace 5 BB Deadlift 5 BB Power Clean 5 BB Front Squat 5 Jumping Squat E2MOM for 12 min Power Clean + Front Squat + Hang Squat Clean + Sq. Clean + Front Squat Start @ 50% lightest movement and build to heavy complex. There is no rest on the…
For Time: 42 Wall Balls 20/14 21Back Squats 155/105 30 Wall Ball 15 Front Squats 18 Wall Ball 9 Overhead Squats Deadlift *Set 1 – 10 reps @ 55% of 1-RM *Set 2 – 10 reps @ 65% *Set 3 – 8 reps @ 75% *Set 4 – 6 reps @ 80% Rest 2-3 minutes…
PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. All afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength/Power Cleans – 5-5-5-5 (80% of 1…