Monday, 9-23-15
Strength:
5×5 deadlifts 75%
Regrip every time
Every 7min for 28min:
Complete-
800m run
10 push up
10 pull up
Strength:
5×5 deadlifts 75%
Regrip every time
Every 7min for 28min:
Complete-
800m run
10 push up
10 pull up
PARTNER WOD SATURDAY Strength/Skill – Bench Press 5-5-5-5 50-40-30-20-10 Sit-ups 30-25-20-15-10 Front Squats – 115/75
NO 5AM CLASSES THIS WEEK shop.fancloth.com/11941/374347 New log in info for catalog order Strength: Weighted Push Ups 6×5 “Hulk Hogan” Every 2 min for 20min 3 Muscle Ups (6 c2b pull ups) 5 Power Cleans 185/135 7 Burpee to plate 25/15 (open standard)
Christmas party, Dec. 12th @7PM. Sign up if you are coming. Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!! Strength/Skill: BRING SHIN GUARDS Rope Climbs *If you have rope climbs work on legless rope climbs* WOD: 14 Min AMRAP- 60 KBS 70/53…
Partner wod today. We are still looking for donations!! Roy: (20min cap) 5rft- 15 deadlift 225/155 20 box jump 24/20″ 25 pull up Rest 5 min Gator:(20 min cap) 8rft- 5 front squat 185/125 26 ring push up
Strength – Thrusters 5-5-5-5-5 W.O.D. – 4 Rounds for Time Row 300m 30 Broad Jumps 25 Back Extensions 20 Deadlifts 205/155 Thrusters: Tips & Tricks A thruster is a simple movement really… a front squat and a press. This deadly duo packs quite a punch due to the range of motion it entails and stabilization…
WOD: For time, team of 4: 100m Wheelbarrow (partner assisted) Bring Gloves. 100 Chest to Bar Pullups 100 Box jump-overs (24”/20″) 100 Shoulder to Overhead (135/95) 100 Toes to Rings At the same time: Row a 4k 25 Minute Time Limit Two athletes can be moving at the same time, however, one athlete must be…