Tuesday, 9-18-18
3 RDs
10 Banded Squat
40′ Duck Walk
5 Broad Jumps
Back Squat
3×10
@60% 1RM
AMRAP 20:
30 Overhead Squats (115/80)
30 Box Jump Overs
30 Toes to Bar
30 Calorie Row
3 RDs
10 Banded Squat
40′ Duck Walk
5 Broad Jumps
Back Squat
3×10
@60% 1RM
AMRAP 20:
30 Overhead Squats (115/80)
30 Box Jump Overs
30 Toes to Bar
30 Calorie Row
Strength/Skill – 1 1/4 Back Squat Click here for demo 5×3 Complete as many rounds as possible in 15 minutes of: 2 Rope Ascents 4 inverted burpees 8 SDHP 95/65
Deadlifts 6 sets 3 @ 70% For time: 30/21 AAB 30 Deadlifts 225/155 30 Bar Muscle Ups 30 Deadlifts 30/21 AAB
NO 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH BRING APPROPRIATE CLOTHING FOR OUTDOOR RUN Strength/Skill – Weighted Push-up 15 min. A.M.R.A.P. 1…
The back of….Deb “Shredded Wheatie” Beattie!!! Paleo Kits and Paleo Crunch are availble. Go wheat free…..All jerky is grass fed beef, the best kind of meat one can put in their body!!!! Strength/Skill – Push Press Fabuolous “50” …Mariana’s 50th Birthday…and Happy Birthday to Fabulous Phil Archer!!! For time: 50 Box jump, 24 inch box…
Partner WOD Saturday -“THE THREE HUNDRED” Strength/Skill -Daedlifts Tabata’s Deadlift Lifts 225/135 Push-ups Hang Power Cleans 95/65 There will be a Memorial Day “Paleo” BBQ on Saturday, May 26 for members and family following the WOD. Bring your favorite Paleo dish. Please sign-up so we can have a head count.
12 min AMRAP 3 Wall Walks 12 DB/KB Thrusters 5 Row/Row Push-ups (on KB or DB) Strength/Skill – The Matty P Complex x 5 – Power Snatch, OH Squat, Snatch Balance, Mid thigh Snatch (YES SQUAT). Pick a weight you can complete the entire complex with..TECHNIQUE!!!! Pick out one thing you want focus on regarding…