Tuesday, 8-19-14
Strength/Skill – Clean Complex- 2 Hang Clean Pulls + 1 Hang Clean x 5
WOD:
@0:00-21-15-9
Wall Ball
Pull Ups
@:10:00 21-15-9
Wall Ball
Box jumps
@20:00 21-15-9
Wall ball
Burpees
@30:00 21-15-9
Wall ball
Row Calories
Strength/Skill – Clean Complex- 2 Hang Clean Pulls + 1 Hang Clean x 5
WOD:
@0:00-21-15-9
Wall Ball
Pull Ups
@:10:00 21-15-9
Wall Ball
Box jumps
@20:00 21-15-9
Wall ball
Burpees
@30:00 21-15-9
Wall ball
Row Calories
Strength/Skill – Snatch from mid thigh; build to a max WOD 12-9-6-3 Thrusters 95/65 CTB chin ups
12-9-6 Hang Sq. Clean 165/115 Bar Muscle Up (c2b Pull up + dips) *10 min Cap* Every :20 for 6 min 2 Power Snatch @55-60% 1RM Power Snatch rest 2 min 10min EMOM 1- 20 Hollow Rocks 2- 10 Barbell Jumping Lunges
Make sure to sign up for the Open. First workout announced this Thursday @ 8PM. You can watch it live here at the gym. We will be judging workouts Saturday mornings. We are switching over to Zenplanner. You should be getting an email to register. Strength: Deadlifts: Work up to a heavy triple 20 Min EMOM min…
25 min to complete 4 Plank Circles 4×10 Bicep Curls (each arm) 4×20 V-Up 4×20 Banded Tricep Pull Down 4×15 Hanging Knee Raises 2 sets of 21’s 5 min AMRAP Ascending Ladder 1 Rope Climb 2:1 5 KBS 53/35 2 Rope Climb 10 KBS 3 Rope Climb 15 KBS 4 Rope Climb 20 KBS…..
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…
Strength/Skill: Sumo Deadlift High Pull Five rounds for time of: Burpee broad jumps 20m 21 Sumo deadlift high pulls, 75# (55#)