Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us. Let’s join and celebrate her new endeavor.
Strength:
1 Snatch Balance + 3 OHS
@50-75% 1 RM snatch X 6
24 Min EMOM-
1- :50 Push up Plank
2- :40 Hollow Body Hold
3- 10 Burpee to plate
4- :40 45/35# plate hold….away from your body!!
For time: 100 DB Snatch 50/35 100 Wall Ball 20/14 100 Weighted Sit-Ups 50/35 100 OHS 95/65
Warm up: 3rds at east pace 10 Light DB power clean 10 Light DB push Press 5 Pull Up 5 Dip 100m Run For time: 30-20-10 Power Clean 135/95 15-10-5 Ring MU (20 Pull Up + 20 Dip each rd) *600m Run after each rd* 25 min cap
15 min to get your 2RM push Press Complete as many rounds as possible in five minutes of: 3 Deadlifts, 275#(185#) 7 Push press, 115#(75#) Strength/Skill – 5-3-3-1 Hang Power Clean, 5-3-3 are TnG
Happy December!! W.O.D. 100 Thrusters, 135#/95# 5 Burpees, on the minute every minute
We are offering open gym hours 9 and 10AM on Sundays!!!! 6 RFT- 13 Thrusters 115/85 14 T2B Front Squat – 65%x3, 70% x 3, 75% x 3, 80% x 3, 85% x 3
Don’t forget 18.2 starts at 6pm. Family and friends welcome. BYO Beverage of choice..:) I have wine!! WORKOUT 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees WORKOUT 18.2a 1-rep-max clean Note: If 18.2 is not completed in under 12 minutes, athletes will not lift and will not have a score for 18.2a….