Christmas Party is Dec 16th. please sign up at the front desk.
With a continuously running clock:
For time:
21 Deadlifts 225/155
200′ Shuttle run(50′ out & back, x2)
15 Deadlifts
200′ Shuttle run
9 Deadlifts
200′ Shuttle run
Rest 5 minutes & repeat, but:
Change Deadlift to Thruster 95/65
Rest 5 minutes & repeat, but:
Change Thruster to Power Snatch 75/55
*Shuttle Run is 50′ out and back, done twice
Tommorow is rope climbs. Bring appropriate equIpment. SOCKS/SNEAKERS. No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER Strength/Skill-Clean & Jerk In teams of 2 6 rounds of: 200m Run 21 KBS (53/35) 12 Pull-ups…
Strength/Skill – HSPU’S, DEFICIT HSPU”S, PARALLETTE HSPU”S PRACTICE 60 Double-Unders 25 Thrusters – 75/45 60 Double-Unders 15 Thrusters – 75/45 60 Double-Unders 5 Thrusters – 75/45 60 Double-Unders 25 Kettlebell Swings – 53/35 60 Double-Unders 15 Kettlebell Swings – 53/35 60 Double-Unders 5 Kettlebell Swings – 53/35
EMOM x8 3 Split Jerks go light For time: 100 Double Unders 100′ Handstand Walk (25 HSPU) 25 Power Cleans 135/95 75 Double Unders 75′ Handstand Walk 20 Power Cleans 50 Double Unders 50′ Handstand Walk 15 Power Cleans 25 Double Unders 25′ Handstand Walk 10 Power Cleans
Bent Over Row 4×8 @ 60-70% 1 RM Clean (Hands should be facing away from body, Squeeze with your shoulders back while pulling to middle of sternum and belly button) Good Mornings 3×10 Single Leg BB RDL 3×5 Each Leg Pull up grip chin above bar hold 5x :30 For time – 2k row *As…
The Beast giving his approval!!!! 3 rounds of: Carry 40/20 pound sandbag 400 meters 95/65 pound Push press, 15 reps 15 Box jumps, 24/20 inch box 95/65 pound Sumo deadlift high-pull, 12 reps
Warm up: 3 rounds of Cindy: round 1: slow and easy round 2: light to moderate pace round 3: moderate pace Skill: Power clean WOD 3 rounds of: 1 min power cleans (95/65) 1 min thrusters (95/65) 1 min back squats (95/65) 1 min mountain climbers 1 min rest Team tabata sled races