Friday, 10-7-16

Strength/Skill – Barbell Complex – Squat Snatch ,Hang Power Snatch, Hang Squat Snatch *Find the most amount of weight you can successfully do this barbell complex with* AMRAP 7 Minutes 5 Burpee Dumbbell Box Step Overs – 25/s/45′s 10 Power Clean – 103/155 *You must get at least 4 Rounds to Rx*

Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary. Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled. Strength: Deadlifts: 5×5 Between 75 and 85% For time: 400 M Run 50 WB Shots…

60/45 Cal Row 45 wall Balls 20/14 15 MU ( 15 C2B and 15 Dips or 20 Pull Ups and 15 Dips) 48/36 Cal Row 36 Wall Balls 12 MU (12 C2B and 12 Dips or 18 Pull Ups and 12 Dips) 36/27 Cal Row 27 Wall Balls 9 MU (9 C2B and 9 Dips…

9 and 10am classes only today! “12 Days of Thankfulness” 1 30 D/U’s 2 Muscle-Ups/ jumping 3 Goblet Squats (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Lunges with Dumbbells (55/35 lbs)…

Strength/Skill:  8 sets @ 70% with a 1:30 rest in between Clean Deadlift + Clean Deadlift Pull + Hang Power Clean + Hang Squat Clean rest 10 sec.+ Squat Clean 12 Min AMRAP 50 D/U’s 10 Box Jumps 15 Sit Ups

Monday: 8 and 9am classes only. Tuesday: closed 2019 Rules: 20 Burpee penalty for not signing into zen planner 10 Burpee penalty for every min late!!!!   Marconi This Hero WOD is named after Detective Benjamin Marconi, who served with the San Antonio Police Department for 20 years, until he was killed by a man…