Tribal Games Friday night. Come watch Janel, Marcus and Matt compete.
No 6PM class Friday and no 7AM class Saturday.
Strength:
Strict Press-5×3 @65% of Jerk
Push Press- 5×3 @70% of Jerk
Push Jerk (not split)- 5×3 @75% of Jerk
WOD:
Death by-
T2B+ KBS 53/35
Min 1- 1 t2b & 1 KBS
Min 2- 2 t2b & 2 KBS
Min 3- 3 t2b & 3 KBS..
…and so on till failure.
*Scale as needed*
“Sean” Ten rounds for time of: 11 Chest to bar pull-ups 22 Front Squats 75/60 U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in…
Summer Tuesday and Thursday 7PM classes start this week. Please bring a sweat towel to classes. Strength: 5 Min EMOM 3 Power Snatches @ 70% of 1RM 5 min EMOM 3 Snatch Balance + 1 OHS @ 60 % of Snatch 30 Power Snatches 135/95 50/40 Cal Row 30 HSPU 15 min CAP…
Don’t forget to pre order your Kryptonite gear!! Strength: Back squat 1×8 @65% 1×8 @70% 1×8 @75% Wod Cindy 20mim amrap 5 pull up 10 push up 15 air squat
Strength/Skill – OHS 3-3-3-3 with 1 second pause at the bottom @ 70-80% of 1RM. AMRAP 20 Minutes 6 Handstand Push-ups 9 Deadlift – 123/185 12 Pistols
Deadlift-9 sets 3×3 @ 75% of 1 RM 3×3 @ 82.5% 3×3 @ 87.5% 4 RFT 30 Wall Ball 20/14 20 Deadlifts 185/125 10 HR Push Up * 18 min Cap*
30 RFT 1 Deadlift 155/105 2 Push Press 155/105 3 OHS 155/105 4 Bar Facing Burpee *35 min Cap*