Saturday 3-17-18
With a partner complete:
10 rds each- 1 partner works while the other is resting
8 KBS 53/35
12 Air Squats
8 KBS
4 Power Snatch 155/105
With a partner complete:
10 rds each- 1 partner works while the other is resting
8 KBS 53/35
12 Air Squats
8 KBS
4 Power Snatch 155/105
Warm up: 2RDs at east pace 10 BB Good Mornings 10 Glute Bridges 10 Reverse Hypers 10 BB Deadlifts 20 min to complete: 10 Deadlifts @ 60% 10 @ 65% 8 @ 70% 8 @ 75% 6 @ 75% 10 @ 70% 7 min AMRAP 20 Lateral Box Steps Overs 20″/18″ 10 KBS 53/35 5…
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
Christmas Party tonight @6:30. Closed Tomorrow. 2 Rds 60/45 Cal Row 50 Alt DB Snatches 40 Weighted Sit Ups 30 Deficit Push Ups 20 Push Jerks
Strength/Skill – Power Clean 5-5-3-3-1 4 R.F.T. 6 Man Makers 45/25 12 Pull-ups 18 Alternating Pistols
9AM Class Today! 14 Min Ascending Ladder by 2/s 2 Pull Up 5 Burpee 4 P/U 5 Burpee 6 P/U 5 Burpee 8 P/U….. Clean Pull + Sq. Clean 2+1×8 @70-90% 1RM Clean (2 Pulls are TnG then drop to set up for clean)
WOD: For time, team of 4: 100m Wheelbarrow (partner assisted) Bring Gloves. 100 Chest to Bar Pullups 100 Box jump-overs (24”/20″) 100 Shoulder to Overhead (135/95) 100 Toes to Rings At the same time: Row a 4k 25 Minute Time Limit Two athletes can be moving at the same time, however, one athlete must be…