Wednesday, 12-7-16
Deadlifts;
10 @ 55% 10 @ 65% 8 @ 75% 6 2@ 80% 4 @ 85% 2 @ 90%
16 min AMRAP
10 Floor Press
20 Weighted Sit-Ups
10 SDHP
20 Hip Extensions/ Good Mornings
Deadlifts;
10 @ 55% 10 @ 65% 8 @ 75% 6 2@ 80% 4 @ 85% 2 @ 90%
16 min AMRAP
10 Floor Press
20 Weighted Sit-Ups
10 SDHP
20 Hip Extensions/ Good Mornings
Strength: Front Squat – Work up to a heavy set of 3. 20 MIN EMOM Min 1: 12-15 KB Front Rack Lunges 35/20 Min 2: 12-15 Dips Min 3: 12-15 DB Step-ups 35/20 Min 4: 40 second Plank Hold
Spring 30 Day Paleo Challenge, weigh ins May 1st ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat on your body. Participants should commit…
Strength Deadliffts 5-5-5-5-5 W.O.D 4 Rounds for time: 50 Double unders 25 Wall balls 20 Kettle bell swings 15 Thrusters 10 Burpees (1ft. jump)
Thanks everyone for coming out to JC’s Saturday night!!! Reminder: No 5AM classes this week. Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on. Strength: Every :20 for 5 min 2 Power Clean + Jerk @50-60% 1RM rest 2 min For 6 sets…
WOD: 3RFT- 30 Ring Push up 20 Wall Balls 20/14 10 DB Squat cleans 35/20 60 D/U Strength: Back Rack Step Up 5×6(3 each leg)
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! Strength: Bench 5×6 same weight across…