We will be celebrating our 7 year anniversary…Stay tuned for celebration plans Saturday night!!
15 min EMOM
1: 10-15 V-ups
2: 10-15 Hollow Rocks
3: :40 Superman hold
12 min AMRAP
5 SDHP 115/85
10 2 for 1 wall Balls 20/14
5 Burpee to plate
Happy Birthday Sarah!!! As many rounds in 29 min 5 Man Makers 25/15 13 Weighted step ups 35/25 5 Wall Climbs 13 Pistols 5 M/U’s 13 GHD/Weighted Sit Ups 35/25
Strength/Skill: Power Clean – 70%x1x3 Hang Clean – 75%x2x2 Clean – 80%x2x2, 85%x2x2 Complete as many rounds as possible in 10 mins of: 8 Toes-to-bars 8 Dumbbell thrusters 45/35 12 Box Jumps 24/20
Strength: 16 min E2MOM Back Squat 4 Back Squats 50-70% 15-12-9-6-3 HR Push Up DB Hang Clean & Jerk 50/35 Box Jumps 24″/20″
Reminders: No open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. Strength/Skill: 7 X 5 Back squats 3 RFT 25 wall Balls 20/14 25 KBS 70/53
For Time: 21-18-15-12-9 Box Jumps 24/20 KB Swings 1.5/1.0 K2E
SEE……Alot of exercise creates a great endorphin flow!!!! Look how happy Krista is. Strength/Skill – O.H. Squats 5-5-5-5 15 min A.M.R.A.P. 3- Snatch Grip Deadlifts 95/65 3- Hang Power Snatch 3- O.H Squats 30- Walking Lunges 50- Double Unders