Wednesday, 11-2-16
Strength;
Deadlifts
10 at 65%
8 at 70%
6 at 75%
6 at 80%
4 at 85% of 1 rep max
3RFT
20 Burpee pull Ups
20 wall Balls 20/14
20 DB Walking Lunges 40/25
20m Crab Walk
20 Weighted Step Ups 40/25
Strength;
Deadlifts
10 at 65%
8 at 70%
6 at 75%
6 at 80%
4 at 85% of 1 rep max
3RFT
20 Burpee pull Ups
20 wall Balls 20/14
20 DB Walking Lunges 40/25
20m Crab Walk
20 Weighted Step Ups 40/25
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER Skill – One Legged Romanian Deadlift This is a single-leg RDL with the bar intentionally loaded slightly heavier on the contralateral side to the leg…
Strength/Skill – Snatch Balance 2-2-2-2-2 4RFT 400m – Run 15 Thrusters 15 Pull-ups
Strength/Skill – S.D.H.P. Tabata 1 Alternating – Mountain Climbers & KB Power Snatch Rest 2 mins Tabata 2 Alternating – S.D.H.P.’s & Box Jumps
Strength: Every :30 for 5 min 5 Power Snatch 115/85 With a 23 min Clock Complete: “Annie” 50-40-30-20-10 D/U 2:1 Sit-Up then.. 5 rounds of 10 Power Clean 155/105 10 Shoulder to Over Head 155/105 10 Bar Facing Burpee
We all know classes start on the hour. Please try to be punctual. Unfortunately tardiness is contagious, as is punctuality. Thank you. Starting MONDAY 6-25-12, THERE WILL NOT BE ANYMORE 5AM CLASSES. ALL TUESDAY / THURSDAY AM CLASSES ARE NOW 6AM & 7AM Strength/Skill – Front Squat 3×3 Thruster 3×3 FRAN 21-15-9 Thrusters 95/65 Pull-ups…
Warm up: 2RDs at east pace 10 BB Good Mornings 10 Glute Bridges 10 Reverse Hypers 10 BB Deadlifts 20 min to complete: 10 Deadlifts @ 60% 10 @ 65% 8 @ 70% 8 @ 75% 6 @ 75% 10 @ 70% 7 min AMRAP 20 Lateral Box Steps Overs 20″/18″ 10 KBS 53/35 5…