Tuesday, 5-21-19
I need a head count for BBQ
15 min to work up to your 1RM Deadlift
3 RFT –
600m Run
40 KBS 53/35
40 Wall ball 20/14
*20min Cap*
I need a head count for BBQ
15 min to work up to your 1RM Deadlift
3 RFT –
600m Run
40 KBS 53/35
40 Wall ball 20/14
*20min Cap*
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
Strength: 5MIN EMOM 10-15 Push Ups Partner wod 100 D/U’s (300 singles) 50 Burpees 100 reverse Lunges 53/35 KB 50 seated Twists 20/14 100 KBS 53/35 50 Seated Twists 100 Reverse Lunges 50 Burpees 100 D/U’s While one person works the other holds a plate overhead. 45/25
Strength: Find your 5RM deadlift 3RFT 30 Weighted Sit Ups 45/30 10 Squat Snatches 135/95 5 M/Us
6 X 200 m run 30 sec rest in between. 5 Rounds For Load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press <iframe width=”560″ height=”315″ src=”https://www.youtube.com/embed/0WOP9J7QPwI” frameborder=”0″ allowfullscreen></iframe> Complete all 5 movements for 1 repetition of the complex. Complete the…
Strength: 6×5 Deadlifts 80-90% of 1rm WOD: 14 Min AMRAP- 12 KBS 53/35 9 Thruster 75/45 6 HR Push up 3 OHS 75/45 *Scale as needed*
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date! 12 Min EMOM 2 Power Snatch + 1 Hang Squat Snatch Build to a heavy single….