Tuesday, 11-29-16
Christmas party December 17. Sign up at front desk.
STRENGTH:
POWER CLEANS 7X1 @ 80-85%
20 MINUTE AMRAP
20 KETTLE BELL SWINGS 53/35
15 REVERSE LUNGES 53/35
10 RING DIPS
200 M ROW
Christmas party December 17. Sign up at front desk.
STRENGTH:
POWER CLEANS 7X1 @ 80-85%
20 MINUTE AMRAP
20 KETTLE BELL SWINGS 53/35
15 REVERSE LUNGES 53/35
10 RING DIPS
200 M ROW
9 min E3MOM Back Squat 3×10 @ 45,50,55% of 1RM 3 FT: 30 Wallballs 20/14 30 Box Jumps 24/20 30 SDHP 75/55 30 S2OH 75/55 30/21 Calorie Row *21 min Cap*
Strength: Deadlifts Starting @50% Build to a heavy set of 5 5 RFT 21 Wallballs (20/14) 15/12 Calorie Row 9 Toes to Bar
Supposed to be real hot today!!!! I am posting a WOD, but you can do open gym/globo gym if you’d like. 4RFT 400m run 25 Thrusters 95/65 30 Box Jumps 24/20
Strength: 6×2 Snatch Pull 100% of more of Snatch WOD: 8 Min AMRAP- 10 Thrusters 95/65 10 Box Jump Overs 24″/20″ 25 D/U Rest 3 Min 6 Min AMRAP- 25 D/U 10 Box Jump Overs 10 Thrusters 75/45
For Time: 50 Double Unders 10 Clean & Jerk 40 Double Unders 20 Back Squats 30 Double Unders 30 Dead lifts 20 Double Unders 40 Front Rack Lunges 10 Double Unders 50 Sit-ups Comp: 155/115 RX: 135/95 Adv: 115/80 Bgr: 95/65
Pool party at Jamie and Chris’ house… Aug 3rd. Please let us know if you can come. E2MOM x 10min (5 sets) 3 Tempo Romanian Deadlift Tempo = stand with bar, 5 second descend to bottom of knee, hold for 2 second, stand. 2RFT: 600m Run 15 Squat Snatches (115/85) 15 Bar Muscle-Ups (20…