15min to complete:
3×8 Elevator Dips
3×10 Glute Bridge Floor Press
3×12 Diamond Push Ups
30 Good Mornings 45/35
30 Toes to Bar
30 Reverse Lunges – Front Rack 135/95
30 Good Mornings
30 Reverse Lunges
30 Toes to Bar
30 Good Mornings
Today is weigh-ins for the start of “The 30 Day Paleo Challenge” 4 PERSON TEAM WOD ON SATURDAY CREATE YOUR TEAM IN ADVANCE!!!! Strength/Skill – Hang Clean Pull 3-3-3-3 85% of 1RM of Power Clean With a Partner……. Run 800 Meters Deadlift Pyramid – 275/185 Run 800 Weighted Push-ups Pyramid – 25/15 Run 400 Meters…
Important Membership Change Inforamtion Strength/Skill – Push Jerk 3 RM 15min “Climbing AMRAP” 50 Squats 10 Push Jerks 95/65 50 Squats 10 Push Jerks 115/85 50 Squats 10 Push Jerks 135/105 50 Squats 10 Push Jerks 155/125 50 Squats W/ remaing time Push Jerk 175/145
“Dae Han” 3 RFT 800m Run with 45/30 DB 3 Rope Climbs 12 Thrusters 135/95 U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds…
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 3000m Partner Row 1 Person Rows while 1 Planks 18 minute AMRAP 10 Thrusters 135/95 12 Hang Power Cleans
Deadlifts 6X5 Sets 1-3: Warmup sets: 40,50,60%o of 1RM Set 4-6: Working sets: 70,80, 85% 0f 1RM 12 min AMRAP 12/9 Calorie Row 12 Deadlifts (155/105) 12 Ball Slams
PARTNER WOD TOMORROW Strength/Skill – Double Under 1 Round 30 Deadlift – 183/275 50 K.B. Swings 53/35 30 Toes to Bar 50 Box Jumps – 20/24 (Games Standard) 30 One-Armed Thrusters – 35/45 30 Other Arm Thrusters – 35/45