Saturday, 11-10-18
with a partner – both partners run
Bert
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
with a partner – both partners run
Bert
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
6 and 7 AM classes this morning. Regular Wednesday morning classes, no PM classes. Closed New Year’s day. Friday 9AM, 4 and 5PM classes. Strength: 16min EMOM Even: 4 Deadlifts @ 70% ODD: 8 Wall Balls 20/14 For time: 10-20-30 Row for calories Weighted box step-ups 53/35 Kettlebell swings 53/35
Every :30 for 5 min 4 Power Snatch 95/65 (TnG) 4 RFT 10 Devil Press 50/35 15 DB Power Clean 50/35 20/15 AAB Cals 25 Box Jump Overs 24/20 *27 min Cap*
Labor day Hours: 8 and 9am only! 12 min E2MOM 3 Tempo Back Squat Tempo= 4 sec down, 3 sec pause in bottom, explode up, 2 sec pause at top 16 min AMRAP 40 Alt. DB Snatch 50/35 40 Pull Up 30 DB Burpee 30 C2B Pull Ups 20 Devil Presses 50/35 20 Bar Muscle…
Strength/Skill – Snatch Grip Deadlift “Diane” 21-15-9 Deadlifts 225/155 H.S.P.U.’s
Warm Up: 3rds at easy pace 10 Air Squats 30 d/u 1 min medball belly march 20/14 E2MOM for 14 min 10 Back Squats @50-60% 1RM 6 RFT: 16 t2b 8 HSPU 4 Thruster 115/85 *22 min CAP*
Christmas party will be Dec 16th. Save the date! We will be closed Thanksgiving! Friday hours are 8 and 9am. 6 RFT: 15 DB thrusters 50/35 50 D/U (2:1 Tempo Jumps) 3 Rope Climbs (3:1)