Thursday, 9-13-18
30 Min EMOM
1- 12 SDHP 95/65
2- 12 Push Press 95/65
3- 15 Sit Up
4-12 Med Ball Cleans 20/14
5- 12 Hollow Rocks
30 Min EMOM
1- 12 SDHP 95/65
2- 12 Push Press 95/65
3- 15 Sit Up
4-12 Med Ball Cleans 20/14
5- 12 Hollow Rocks
Today Muscle up Paleo will be joining us for a tasting of their paleo meals @ 4,5,& 6 PM classes Strength/Skill – 5×2 High Hang Power Clean 5 RFT 10 OHS 135/95# 50 Lateral Jumps over the bar 10 C2B Pull-ups Rest 1:00 after each round.
WOD – Three rounds for time After warm up Squat Clean, 5-5-5 – Fifty percent of one rep max. For time: 95 /55 pound Squat clean, 21 reps 42 Back extensions 95/55 pound Squat clean, 15 reps 30 Back extensions 95/55 pound Squat clean, 9 reps 18 Back extensions Cool Down – K2E on Ropes…
Tuesday no 5AM class. 6,7 and 9AM. Saturday Hours 8and 9AM Strength/Skill: Front Squat: 5@ 70%, 3@ 80%, 3@90% Every 2 min. for 10 min 4 @ 80% of 1RM Know your weights!!! 5 Hang Squat Clean and Jerk 205/135 25 Pull Ups 4 HSC&J 20 Pull Ups 3 HSC&J 15 Pull Ups 2 HSC&J…
W.O.D. 8 min AMRAP 10 wall balls (20/14) 10 Knees 2 Elbows Rest 2 min 8 min AMRAP 1 rope climb (3 to 1 ascents) 30 double unders (3 to 1) Rest 2 min. 8 min. AMRAP 10 Goblet Squats(55/35) 10 Goblet Lunges Score total rounds.
Monday 8 and 9am classes only! Warm up: 2rd at an easy pace 10 BB snatch grip push press 10 BB Below knee muscle snatch 10 BB Hang Power Snatch 5 Min EMOM 1 Snatch Balance + 2 OHS *start light and build* *treat this as a warm up for snatches 12 min EMOM –…
Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple. Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!! Gear is in!!! Partner Filthy Fifty For time, complete the following: 50 Box jumps, (24/20) 50 Jumping…