Saturday, 5-16-15
For Time-
Karen meets MOM
150 Wall Balls
EMOM 100′ Shuttle Run
For Time-
Karen meets MOM
150 Wall Balls
EMOM 100′ Shuttle Run
E2MOM for 14 min 2 Clean Pulls + 2 Power Cleans + 2 Hi-Hang Power Cleans Start light and build over the 7 sets 1 – 10 Burpee to Target Muscle Up *12 min Cap*
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. Strict Presses Min 0-4 Build to 5 RM Push Presses Min 5-9 Build to 5 RM Push Jerk Min 10-15 Build to 5 RM 10-8-6-4-2 MU/ Pull Ups and Dips 30-24-18-12-6…
E3MOM x 9 min (3 sets) 15 Back Squats @ 25-35% of 1 RM 2RDs: 12 Hang Sq. Clean Thruster 75/55 12 Lat. Burpee Over Bar …right into… 2RDs: 8 Hang Sq. Clean Thruster 95/65 12 Lat. Burpee Over Bar ..right into… 2RDs: 4 Hang Sq. Clean Thruster 115/85 12 Lat. Burpee Over Bar
12 min EMOM – Even Minutes: 3 Back Squats Odd Minutes: 1 Front Squat Barbell Loaded at 82% of 1RM Front Squat For Both Lifts 2 RFT – 40 T2B 20 HR Push up 10 Burpee Box Jump Over 24″/20″ 5 Bear Complex 135/95 *16 min Cap* * Bear Complex = 1 Power Clean +…
One round of Cindy (5 pull-ups, 10 Push ups, 15 Air Squats) 2 Cleans (Squat) 135/95 One round of Cindy 4 Cleans One round of Cindy 6 Cleans One round of Cindy 8 Cleans One round of Cindy 10 Cleans
Strength:8 min EMOM 3 DEADLIFTS @ 70-80% 5 ROUNDS: 10 PUSH PRESS 115#/75# 10 PULL UPS 35 DOUBLE UNDERS