2 RDs
10 BB strict press
10 DB Upright Row to Press
10 Russian Swings
0:00 – 7:00
Est. a 3 rep Strict Press Max
7:00-14:00
Est. a 2 rep Push Press
14:00-21:00
Est. a 1 rep Push Jerk
10-9-8-7-6-5-4-3-2-1
KBS 70/53
HSPU 2:1
Strict DB Press 50/35
*20min Cap*
Closed Thanksgiving. Friday 9 and 10am classes only! Strength: Weighted pull ups 8X3 Partner WOD 5 Rounds each 21 Weighted Sit Ups 45/35- Partner Plank Hold 7 Deadlift 225/185 Partner Rests 5 Hang Power Clean 155/115. Partner KB Hold in the front rack position.
2,2,2,1,1 Back Squats @ 100% of your 3 rep max( which is in your folder) – rest 2 minutes. Notes: Percentage is based off of 3RM. -then- Every 90 seconds for 15 minutes (10 total rounds): 21 Double-Unders 7 Pullups 3 Ground to Overhead Notes: The goal is to finish the effort having completed each…
6 Min AMRAP 15/12 Cal Row 10 HSPU (2:1) rest 2 min 6 Min AMRAP 15 Wall Ball 20/14 5 Walk Out Walk In Push Up rest 2 3 RFT 50 Air Squats 12 Push Jerks 155/105
Warm up: 2Rds at easy pace 200m Run 5 Push Up 10 Walking Lunge 10 Squats 12 Min EMOM Min 1: 12-15 Wall Balls 20/14 Min 2: 14 Single Arm Overhead walking lunge Min 3- 15 KBS 22 Min AMRAP 50 Sit Up 50 HR Push Up 50 DB Snatch 50/35 50 Box Jumps 24″/20″…
I Ned a BBQ headcount. Warm up: 2rd at an easy pace 10 BB Good Mornings 15 Reverse Hypers 12 Hollow Rocks 12 Min EMOM 3 Deadlifts start @ 65% and build Tabata – :20 on / :10 off x8 KBS 53/35 TGU 35/20 Box Jump Over 24″/20″ Medball Cleans 20/14 *rest 1 min…
Closed Thanksgiving. Friday 8 and 9 am only. Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. Back Squats 15 Min to work up to a heavy 3 12 Min AMRAP 10 OHS 115/80 2 MM 50/35 10 Floor…