Thursday, 9-27-18
They will be paving in the front parking lot today. Please park in the back.
3 RDs
40 D/U
10 BB Thruster
10 Ring Rows
Fran
21-15-9
Thruster 95/65
Pull Up
Skills for rest of class
They will be paving in the front parking lot today. Please park in the back.
3 RDs
40 D/U
10 BB Thruster
10 Ring Rows
Fran
21-15-9
Thruster 95/65
Pull Up
Skills for rest of class
NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH Strength/Skill – Hang Squat Snatch – Work up…
WOD AND WINE FRIDAY NIGHT! Bring a Partner!!! 15 Min AMRAP: 12 Box Jumps 24’/20′ 9 t2b (Scale 1- K2E, Scale 2- :30 L-sit Hold on pull up bar) 6 Burpee Bench Press: 3 x 8 same weight across *Scale as needed*
Strength/Skill – Hang Snatch 5 x 2 AMRAP in 5 minutes: 20 Double unders 10 Weighted Sit-ups 25/15 Rest 1 minute AMRAP in 5 minutes: 5 Man makers 10 Box jumps Rest 1 minute AMRAP in 5 minutes: 5 Toes-2-bar 5 Walk-out/Walk-in Push-ups Total Score
In Teams of 3: 800m Bag Run (7 tubes/5 tubes) 75 Box Jump Overs 24″/20″ 50 Power Clean and Jerks 155/105 15 Rope Climbs 3:1 50 Power Clean and Jerks 75 Box Jump Overs 800m Bag Run *35min Cap*
Stan Wong 5K, no classes today.
Strength/Skill – Front Squat Strength/Skill – Front Squat Complete as many rounds as possible in 15 minutes of: 40 Double Unders 12 Front Squats, 155lbs 12 Handstand Push-ups