Wednesday, 1-18-17
15 min EMOM
min 1: 4 Front Squats 225/155
min 2: 3 Power Cleans 225/155
Min 3: 2 Power Snatches 225/155
27-18-9 reps for time of:
Pistols
Handstand Push-up
15 min EMOM
min 1: 4 Front Squats 225/155
min 2: 3 Power Cleans 225/155
Min 3: 2 Power Snatches 225/155
27-18-9 reps for time of:
Pistols
Handstand Push-up
Strength/Skill – 2 Push Presses + 1 Jerk x 5 3 R.F.T. 30 KB Swings 20 Toes to Bar 10 Barbell Overhead Weighted Lunges (5/leg) Rx – 1.5/1, 135/95 Advanced – 1.5/1, 115/80 Beginner – 1/1, 95/65
1 Round 50 Back Squat – 93/135 30 Shoulder to Overhead – 93/135 50 Front Squat – 63/95 30 Shoulder to Overhead – 63/95 50 Overhead Squat – 45/75 30 Shoulder to Overhead – 45/75 *Girls doing this WoD Rx’d will set up 5′s on the inside, then 10′s, then 15′s on the outside. Men…
Strength/Skill: Sumo Deadlift High Pull Five rounds for time of: Burpee broad jumps 20m 21 Sumo deadlift high pulls, 75# (55#)
Can you say “BEETLEJUICE”? Eat up!!!! HAPPY THANKSGIVING!! Thursday 6 am only no PM Classes Friday 6,7& 8am only no PM Classes . Friday Partner WOD Friday Partner WOD Friday Partner WOD Skill/Strength – 2 Rounds of : Burgener Warm-up & Skill Transfer as a group 3 R.F.T. 30 Wall Balls 20/14 20 Power Snatches…
Every 1:30 for 21 min 25/20 Cal Row * 2 min rest after each row* 20 min to complete 4×10 Bicep Curl superset with 20 banded curls 4×15 Tricep Pull Down 4 sets of BB 21’s 4x 10 French Press
Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday. Power Cleans 15 Min to work up to a heavy single. Ex. of weights: 3 reps @ 60% 3 reps @ 65% 3 reps @ 70% 2 reps @ 75% 2 reps @ 80% 2 reps @ 85% 1 rep @ 90% 1…