Yoga Sunday.
10:30
$15.00 drop in.
2 RDs
15 Reverse Hypers
10 Slam Ball
10 DB Push Press
Deadlift
3×3 @ 80%
3×2 @ 85%
3×1 @ 90%
16 Min AMRAP- Ladder by 2’s
2 Push Press 135/95
2 Toes to Bar
2 Box Jump Over 24″/20″
4 Push Press
4 Toes to Bar
4 Box Jump Over
9AM Class today!! Friday Normal Hours. Saturday: Murph 8 and 9:30 am. No-one has signed up for the 11 am class. BBQ @1:30. Sunday 9am class. Monday: 8 and 9am classes only!!! STRENGTH: BENCH PRESS 5X3 15 MINUTE ASCENDING LADDER 1 POWER CLEAN & JERK 155#/115# – 1 M/U – 1 BOX JUMP 24″/20…
Max SDHP 95/65 in 1 minute Max S2O 95/65 in 1 minute Max Medicine Ball Clean 20/14 in 1 minute Max SDHP in 2 minutes Max S2O in 2 minutes Max Med Ball Clean in 2 minutes Max SDHP in 3 minutes Max S2O in 3 minutes Max Med Ball Clean in 3 minutes
W.O.D. 21-15-9 Turkish get-ups 53/35 Squat cleans 135/95 Pull-ups
Running clock for 33 min 0-00:9:00 40 D/U 10 DB Snatch 50/35 4 Burpee Box Jump Over 24/20 9:00 – 12:00 rest 12:00 – 21:00 20 Wall Ball 20/14 5 M/U (5 Pull Up + 5 Dip) 21:00 – 24:00 rest 24:00 – 33:00 12 DB Deadlifts 50/35 10 DB Thruster 50/35 6 Weighted Walking…
8 min. E.M.O.M. – Even Minute – 2 rope climbs Odd Minute – 4 wall walks EMOM starts @ 10 mins past hour 15 min.A.M.R.A.P. 5 – Man Makers 10 – Hang Power Cleans 15 – Air Squats AMRAP starts @ 25 mins past hour Strength/Skill – 5 x 3 Bench Press Strenght/Skill starts at…
Strength/Skill – Clean & Jerk NO OLY SHOES ON ROPE CLIMBS For Time 100 Double-Unders 2 Rope Climbs 50 Push Press 75/45# 2 Rope Climbs 100 Air Squats 2 Rope Climbs 50 Squat Thrusts 2 Rope Climbs NO OLY SHOES ON ROPE CLIMBS