Thursday 9-24-15
Strength:
Front Squat
3×3 @87.5%
WOD:
3 Min AMRAP-
5 SDHP 115/85
20 D/U
Rest 2 Min
3 Min AMRAP –
6 Goblet Squats 53/35
10 KBS 53/35
Rest 2 Min
3 Min AMRAP –
4 KB Snatch 53/35
8 Pistol
*Scale as needed*
Strength:
Front Squat
3×3 @87.5%
WOD:
3 Min AMRAP-
5 SDHP 115/85
20 D/U
Rest 2 Min
3 Min AMRAP –
6 Goblet Squats 53/35
10 KBS 53/35
Rest 2 Min
3 Min AMRAP –
4 KB Snatch 53/35
8 Pistol
*Scale as needed*
Holiday Hours: 8AM Challenge, 9 and 10AM classes, 4,5,6pm classes, Challenge at 7PM. Strength: 5X5 Box Squats 21 – 18 – 15 – 12 – 9 Toes to Bar Wallballs (20/14) 50 Double-Unders after each round
Strength: EMOM X 8 Perform 3 sets every min 1 Hang Clean Shrug + 1 Hang Clean High Pull + 1 Hang power Clean 120 Double-unders 800m Run 60 Sit-ups 90 Double-unders 400m Run 45 Sit-ups 60 Double-unders 200m Run 30 Sit-ups
Murph is this Saturday…I need a head count for the BBQ. 3 X 5 Back Squat all @ 80% or more. Every 90 sec: 1 Power Clean + 1 Push Jerk + 1 Split Jerk starting at 60% and increasing by 10 lbs until Failure. 3 RFT: 30 Med Ball Cleans (20/14) 50 D/U’s 10…
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. For time: 21-15-9 reps of: 95-lb. thrusters Pull-ups rest 15-12-9 reps…
Strength/Skill – Box Squat 5-5-5-3-3-1 7 min AMRAP 10 Medi-Ball Cleans 10 Ring Push-ups/Deficit/Hand Release Rest 3 Mins 7 min AMRAP 5 Push Jerks 185/135 20 D.U.”s
Strength: Sq. Clean 3 pos cleasn( floor, below knee, above knee) x 5 70-80% of 1 RM clean 25-20-15-10-5 Wall Ball 20/14 75-60-45-30-15 D/U * 100 m Farmers Carry53/35 After each rd. *