Gym will be open today @9AM for open gym. No scheduled coach.
Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us. Let’s join and celebrate her new endeavor.
Strength: Sq. Clean
2@60%
2@65%
2@70%
1@ 75%
1@80%
1@85%
For time
60 Cal Row
50 push up
40 t2b
30 Thruster 115/85
20 M/U (2:1)
10 Wall Climbs
20 Min CAP
W.O.D. – 6 Rounds for time: 7 Burpee Box Jumps 14 Wall Balls 20/14 21 Double Unders
Strength: Find your max for the following complex: 1 Strict Press + 2 Push presses +1 Push jerk 14 min AMRAP 50 Wall Balls 20/14 25 T2B 50 Power Cleans 95/65
ROPE CLIMBS. BRING SOCKS / SOMETHING TO PROTECT YOUR SHINS Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Skill – Rope Climb/Back Extension For time: 25 Walking…
Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. Every 90s for 6 sets (9 min) 1 Low Hang Snatch Pull + 1 Mid Hang Snatch Pull + 1 Low Hang Power Snatch *Build to a heavy complex* 2…
Strength/Skill – Power Clean – Find heavy single for WOD A. TnG Power Clean; 3 reps on the min for 12 min @65% of HS B. Push jerk; 3 reps x10 sets; rest 45 seconds bw sets (start light, increase each set so last 3 are tough)
Strength: Back squat work up to heavy 2 Wod- 18min amrap: 15 power snatch 75/45 10 burpee box jump 5 hspu