Friday, 10-24-14
Strength/Skill – Mid thigh snatch/Snatch X 5
Then, EMOM x 10 minutes, alternating:
Evens- :20 handstand hold
Odds- 20 sec L-Sit Hold
10 RFT
10 Med Ball Cleans 20/14
10 Push Ups
Strength/Skill – Mid thigh snatch/Snatch X 5
Then, EMOM x 10 minutes, alternating:
Evens- :20 handstand hold
Odds- 20 sec L-Sit Hold
10 RFT
10 Med Ball Cleans 20/14
10 Push Ups
Strength/Skill – 10 Mins. of Handstands : Holds, Push-ups or deficits or walk for new max distance!! 3 R.F.T 10 S.D.H.P’s 115/63 10 Left arm O.H. Walking Lunge 45/25 10 Hang Power Cleans 115/63 10 Right arm O.H. Walking Lunge 45/25
Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary. Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled. Strength: Box Squats 70%x3 75%x3 80%x3 85% 3×2 7 R.F.T. 15 Box Jumps 24/20 10…
Stretch class with Doug today at 8am 20 min to complete: 3×12 Bench Press 3×10 DB Flys 3×15 French Press 3×25 Bench Dips 4×6 Tempo Push Up Tempo= Up pos, 5 second down, no pause at bottom, explode up For time: 50 Thrusters 135/95 *EMOM 25 D/U 3:1*
Strength: Thrusters 10×3 Thrusters from a rack Heavy 3 Rep (not a max) 5 RFT 75 D/U’s 2:1 8 S2O 115/85 10 Deadlift 12 t2b *25min Cap*
Todays Classes 9 and 10:30 AM only BBQ 1PM MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael…
Strength/Skill – Hang Squat Cleans 5 R.F.T. 9 – Hang Squat Cleans 155/115 3 – Legless Rope Ascents