Happy Thanksgiving Eve !!!!!
Skill: Snatch balance
W.O.D
3 rounds for time of:
10 Overhead Squats
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Pull-ups
Cool Down:
Tabata squats ( Sorry, tomorrow could be a little dangerous at the dinner table. )
Brewology is not able to accommodate the extra dinner guests, so we are changing tomorrow night’s venue to Buckleys. Please spread the word!! We will be watching the Open announcement LIVE next Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. After next week’s…
“DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps
Strength/Skill – Push Press 3 x 1 4 Rounds for reps: 1 min Rope climbs 1 min Wall climbs 1 min Knees to Elbows 1 min Hollow rock 1 min DU 1 min Rest
NASTY LITTLE COUPLET !!!!!!!!!!!!!!! Strength: Shoulder Press 3-3-3-3 WOD: 21-18-15-12-9-6-3 KB Swing (70/53) Pullup
16 min Ladder by 1: 1 DB snatch 45/30 1 Single Arm DB Thruster 1 Single Arm DB OHS 2 DB snatch 2 Single Arm DB Thruster 2 Single Arm DB OHS 3….. *must use the same arm to complete the rd and then alternate arms* Every 1:30 for 6 sets 2 Sq. Snatches start…
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 –…