Wednesday, 7-16-14
Strength/Skill – Deadlift 3 x 3
“The Bear Complex”
5 sets of the sequence:
7 rounds of:
1 power clean
1 front squat
1 push press
1 back squat
1 push press
Strength/Skill – Deadlift 3 x 3
“The Bear Complex”
5 sets of the sequence:
7 rounds of:
1 power clean
1 front squat
1 push press
1 back squat
1 push press
Bon Voyage Saturday night for Viv Anima Libera! Join us Saturday night 7PM @ Brewology. She will be moving to Hawaii!!! Reminder…we are open Sunday! Ryan McGhee | Age 21 Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with…
Strength/Skill – Find 1 RM Power Clean 10 Minute AMRAP: 7 Hang power cleans (50 % of 1RM HPC) 7 Bar facing burpees 5 K.2.E./T.2.B Complex – 1 K.2.E. / 1T.2.B. = 1 Rep
Warm up: 2Rds at easy pace 200m Run 5 Push Up 10 Walking Lunge 10 Squats 12 Min EMOM Min 1: 12-15 Wall Balls 20/14 Min 2: 14 Single Arm Overhead walking lunge Min 3- 15 KBS 22 Min AMRAP 50 Sit Up 50 HR Push Up 50 DB Snatch 50/35 50 Box Jumps 24″/20″…
For time: 90 Double-unders 9 Ring Muscle-ups 9 Squat Clean Thrusters, 65/45-lb. dumbbells 80 Double-unders 8 Muscle-ups 8 Squat Clean Thrusters 70 Double-unders 7 Muscle-ups 7 Squat Clean Thrusters 60 D/U’s 6 M/U’s 6 Squat Clean Thrusters
Partner Row 4x500m each partner does 4, 500m Row. Rest is however long your partner takes. Strength: Box Squat 3×3 @ 75-80 % of 1RM Box Sqaut Wod: 7x40yd Sprints Every 90 Seconds.
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…