Saturday, 1-19-19
“Bradshaw”
10 RFT:
3 HSPU 2:1
6 Deadlift 225/155
12 Pull-Ups (20 banded, 20 Ring Row)
24 D/U 3:1
*35 min Cap*
“Bradshaw”
10 RFT:
3 HSPU 2:1
6 Deadlift 225/155
12 Pull-Ups (20 banded, 20 Ring Row)
24 D/U 3:1
*35 min Cap*
W.O.D. – The Bear Complex ( This WOD would even give a Bear a complex!!!) 5 R.F.T. Power Clean to a … Front Squat to a … Push Press to a … Back Squat to a … Push Press A sequence of seven of these equals one round.
3RDs 15 Reverse Hypers 10 BB Good Mornings 10 Broad Jumps 15 min to Establish 1 RM Deadlift With a Partner Complete: 22 min AMRAP 2 Rope Climbs 2:1 4 HSPU 2:1 8 Thruster 115/85 16 Push Press 115/85 32 Deadlifts 115/85
9 AM CLASS TODAY!!! Partner WOD 25m AMRAP Buy in run 800m (both Athletes run) 10 OHS 135/95 25 Pull Ups 10 Synchronized Burpees 10 Push Jerks 135/95 25 T2B 10 Synchronized Burpees Only 1 athlete is working at a time, except for run and burpees. Skill work for remainder of time
WE RAISED $307.00 SO FAR FOR 31 HEROES. KEEP UP THE GOOD WORK. SATURDAY’S CLASS TIMES ARE 8,9 AND 10AM. CLASSES ARE BEING CAPPED AT 20. RESERVE YOUR SPOT EARLY!! GYMNASTICS 5X5 STRICT PULL UPS 5X5 STRICT T2B 5X5 WEIGHTED PUSH UPS 15MIN AMRAP 6 RIGHT ARM DM/KB OHS 35/20 12 KBS…
Strength/Skill – E.M.O.M. – 10 Mins. Even Minute 5 Thrusters Odd Minute 5 Burpees…..Over the bar. Using a kettlebell or dumbell 15 Turkish get-ups, right arm 20 swings 15 overhead squats, left arm 20 swings 15 overhead squats, right arm 20 swings 15 Turkish get-ups, left arm
We will be opened regular morning hours ( 6 a.m. – 11 a.m.) on Memorial Day. There are no evening classes. Running “Annie” 50-40-30-20-10 Sit-ups Double Unders Run 200m after round of reps.