SATURDAY, 6-10-17
I’m installing a hand dryer next week. Please bring a sweat towel, there will be no more paper towels….saving trees!!!
Perform a set every 5 minutes for 25 minutes (5 sets)
1 minute max Handstand Pushups
20 Pistols
100m Sprint
I’m installing a hand dryer next week. Please bring a sweat towel, there will be no more paper towels….saving trees!!!
Perform a set every 5 minutes for 25 minutes (5 sets)
1 minute max Handstand Pushups
20 Pistols
100m Sprint
Deadlift – 1-1-1-1-1 Rest, then: For time: 1000 m row 80 Squats 60 Sit-ups 40 Push-ups 20 Pull – ups
6 min. a.m.r.a.p. row 1000m with remaining time as many Pull-ups as possible score is total pull-ups rest 6 min. a.m.r.a.p. 50 S.2.O. 95/65 with remaining time as many box jumps (20/18) as possible score is total box jumps Strength/ Skill – 15 mins to establish 1 RM Back Squat
Flight Simulator- 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken D/U’s Time cap of 20 minutes * You must stop between sets to start the next Open WOD 13.4 7 min AMRAP- 3 Clean and jerk 135/95 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk…
No 5 am classes this week! Strength: Box squats 8X3 increasing weight 21-15-9 reps of: Chest-to-bar pull-ups Handstand Push-ups Ring Dips Floor Press 135/95
Money is due on all pre-orders! Strength- Bench Press 10×3 Ascending weight each set (not a max set of 3) Weighted Pull Ups 6×4 Ascending weight each set (not a max set of 4) WOD- Death by… 20′ Farmer Carry 53/35 *If you drop the KB at the end of each set its a penalty…
Important Membership Change Inforamtion Strength/Skill – Clean and Jerk 5-4-3-2-1 Clean and Jerk, 205/135 Muscle-up