Friday 9-18-15
Strength :
Front Squat
3×3 @ 85%
WOD:
20 Min AMRAP-
10 Push Press 115/85
10 KBS 53/35
10 Box Jumps 24″/20″
*Scale as needed*
Strength :
Front Squat
3×3 @ 85%
WOD:
20 Min AMRAP-
10 Push Press 115/85
10 KBS 53/35
10 Box Jumps 24″/20″
*Scale as needed*
Tuesdays & Thursdays we will be adding a 7PM class. 5X3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec. -then- 3 rounds for time of: 14 Burpee Over-the-Box Jumps 24/20″ 21 KBS 24/16kg 28 Shoulder Touches
Last day to order from catalog is Jan 5th. Lots of sand outside, please clean your shoes. Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees for anyone who arrives late!!! 10…
3 rounds for time: 30 Calorie AAB 30 Toes to Bar 30 HPC 115/85 30 Wall Balls 20/14
10 Min EMOM3 Front Squats @ 70% Partner Wod 50-40-30-20-10DB Thrusters 50/35Burpee Pullups
Strength/Skill Floor press 3×5 On the minute for 12 minutes: Power clean, Front squat with pause at the bottom, Clean (weights 2/3 of rm clean – check your folder) 6 min Tabata: Abmat sit-ups and Kettlebell swings 53/35
Bench Press 6×5 Increasing Weight Chest Flys 4×10 For time: 100 Power Clean 115/85 Every time you break 8 Bar facing burpee *22 min Cap*