Monday, 2-13-16
Strength:
Pause Back Squat (3 sec Pause at the bottom)
6X3 Increasing weight
3 Rounds:
20 Burpee Pull-Ups
20 Front Squats 135/95
20 Box Jumps (24″/20″)
Strength:
Pause Back Squat (3 sec Pause at the bottom)
6X3 Increasing weight
3 Rounds:
20 Burpee Pull-Ups
20 Front Squats 135/95
20 Box Jumps (24″/20″)
5 RFT 1 Rope Climb 8 Deadlifts (95#/135#) 6 Hang Power Cleans (95#/135#) 8 TGU”S 53/35 6 Man Makers 45/25
1 mile run for time!!!! For 4 min perform….. every 15 sec 3 Push Presses For 4 min…every 15 sec 3 Hang Power Cleans For 4 min ….every 15 sec 3 Front Squats DO NOT DROP OR RACK! Pick weights that are challenging without losing form!!!
Deadlift – 1-1-1-1-1 Rest, then: For time: 1000 m row 80 Squats 60 Sit-ups 40 Push-ups 20 Pull – ups
Today’s classes 4,5 and 6pm. Last day to order from catalog is TODAY! Lots of sand outside, please clean your shoes. Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees…
Strength: Deadlift 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% 2 @ 85% 2 @ 90% -Partner WOD- AMRAP 20: Partner 1: 500m Row Partner 2: AMRAP: 12 OH Plate Lunges 12 Box Jumps 12 Pull Ups * Partner 1 Rows, while Partner 2 does AMRAP. When P1 is done with…
Strength:8 min EMOM 3 DEADLIFTS @ 70-80% 5 ROUNDS: 10 PUSH PRESS 115#/75# 10 PULL UPS 35 DOUBLE UNDERS