Saturday, 11-19-16
3 RFT
10 Burpees
10 Thruster 115/75#
10 Burpees
10 Push Jerks 115/75#
10 Burpees
10 Hang Squat Clean 115/75#
10 Burpees
10 OHS 115/75#
EMOM 2min: 50′ Bear crawl
3 RFT
10 Burpees
10 Thruster 115/75#
10 Burpees
10 Push Jerks 115/75#
10 Burpees
10 Hang Squat Clean 115/75#
10 Burpees
10 OHS 115/75#
EMOM 2min: 50′ Bear crawl
9-5-11 LABOR DAY. HOURS ARE AS FOLLOWS. TWO CLASSES 6AM – 7AM AND 7AM – 8AM SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes. NEW SCHEDULE effective Thursday 9/8/11 M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM T -TH AM CLASSES 5-6AM, 6-7AM ALL PM CLASSES 4-5PM, 5-6PM,…
Strength – Weighted Push-up 21-15-9 Power Clean &Jerk 135/95 Wall Ball 20/14 200m Sandbag Run
PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!! Strength/Skill – 3 Position Snatch Grip High Pulls 5 Sets 80% of 1 RM 12 min AMRAP 5 ground to overhead (135#/95#) 10 floor wipers (135#/95#) 15 lateral bar jumps
WEAR PINK!!!! Barbells For Boobs…Heavin’ for Hooters….Jerk’n for Jugs….Weightlifting for Whoppers…. 30 Clean & Jerks for time 135/95
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*
Important Membership Change Inforamtion Strength/Skill – Clean and Jerk 5-4-3-2-1 Clean and Jerk, 205/135 Muscle-up