Tuesday 7-26-16
6 Min EMOM
Even: 7-10 Strict Ring Dips
Odd: 4-8 Tall Box Jumps
10 Min EMOM
Even: 50 D/U
Odd: 12 KBS 53/35
Strength:
Split Jerk
7 sets of 1 rep… trying to build to a heavy single.
6 Min EMOM
Even: 7-10 Strict Ring Dips
Odd: 4-8 Tall Box Jumps
10 Min EMOM
Even: 50 D/U
Odd: 12 KBS 53/35
Strength:
Split Jerk
7 sets of 1 rep… trying to build to a heavy single.
Please do not leave your wallets or handbags in your cars!!!! Christmas Party Saturday at 7PM. Please let me know if you are coming. Pot Luck. Please bring a dish and whatever you will be drinking. GYM WILL BE CLOSED SUNDAY! Strength: Bench Press 6X3 @ 75-85% 18 min EMOM Minute 1 – 7-10 Front…
For time- 1 Mile Run ..then.. 6rds 5 Deadlift 225/155 20 Lat Box Jump Overs 25 Pull up
Strength/Skill – 4 x 2 Back Squat – Work up to a heavy Double E.M.O.M. – Even Minute – DB/KB Snatch x 4 DB70/KB70 – DB/55-KB/53 8 Burpees Odd Minute – 2 Back Squat @ 80% of your Heavy Double (From Strength)
DON’T FORGET TO VOTE TODAY!!! Strength 3 sec Pause Back Squats 8 min EMOM 3 @60%-70% 12 Min AMRAP 6 Pull Ups 9 T2B 12 Front Squats 95/65
Next Friday the 22nd, join us as we celebrate Britt and Jon’s upcoming wedding @ Brewology!!! Next Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! “With a Partner 0:00-10:00 30 D/U…
6 sets of: 2 High Hang Sq. Cleans (power pos) + 2 Mid Hang Sq. Cleans (above knee) + 2 Low Hang Sq. Cleans (below knee) Every 4:00 for 24:00 complete: 75 D/U 2:1 12 Deadlifts 135/95 9 Hang Power Clean 135/95 6 Push Jerk 135/95