Monday 8-31-15
Perfect Squats: 3X10 @ 60% (SLOW)
For Time –
5 Rope Climbs
15 Deadlifts 315/225
25 Pull ups
35 Wall Balls 20/14
45 Burpee
90 ft, farmers carry w/plates 45#/25#(Yes, two plates)
Perfect Squats: 3X10 @ 60% (SLOW)
For Time –
5 Rope Climbs
15 Deadlifts 315/225
25 Pull ups
35 Wall Balls 20/14
45 Burpee
90 ft, farmers carry w/plates 45#/25#(Yes, two plates)
Wod and wine Friday 5 and 6pm classes. Bring a friend. Sign up for Murph. Friday will be your last day to order from fancloth. www.fancloth.com/c/474809 Deadlift waves E2MOM for 12 min Set 1 – 4 Reps @ 60% Set 2 – 2 Reps 75% Set 3 – 4 Reps @ 70% Set 4…
5 RFT: 35 Air Squats 30 Wall Balls 20/14 25 Cal Row 20 Power Snatch 95/65 15 Burpee over Bar
30 MINUTE ASCENDING LADDER 1 SQUAT CLEAN AND JERKS– 1 PULL UP – 200 M RUN 2 SQUAT CLEAN AND JERKS– 2 PULL UPS – 200 M RUN 3 SQUAT CLEAN AND JERKS – 3 PULL UPS – 200 M RUN CONTINUE INCREASING REPS BY ONE, RUN STAYS THE SAME 155/115
Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. “Will Lindsay” 10 RFT 3 Devil Presses 55/35 22 Walking Lunges 55/35 19 Air Squats *20/14 LB Vest…if you dare*
Strength/Skill – Floor Press 4×5 3 R.F.T. 5 – Hang Squat Clean Thrusters 135/95 15 – Deadlifts – 135/95 25- Lateral Bar Hops ONE BAR ONE WEIGHT
Strength/Skill – 1 1/4 Back Squat Click here for demo 5×3 Complete as many rounds as possible in 15 minutes of: 2 Rope Ascents 4 inverted burpees 8 SDHP 95/65