Monday, 2-4-19
9 min E3MOM
Back Squat
3×10 @ 55,60,65% of 1RM
5 RFT:
10 DB Burpee 50/35
20 DB Lunge Steps 50/35
30 Medball Twists 20/14
*22 min Cap*
9 min E3MOM
Back Squat
3×10 @ 55,60,65% of 1RM
5 RFT:
10 DB Burpee 50/35
20 DB Lunge Steps 50/35
30 Medball Twists 20/14
*22 min Cap*
Follow the path of the bar Strength/Skill – O.H. Squats 10-9-8-7-6-5-4-3-2-1 O.H. Squats 135/95 K.2.E. 6 Pistols (3L) (3R) after each round
Monday Hours: 9 &10AM. Open Gym 4 and 5PM. With a partner complete 1000m Run 200 Wall Balls 20/14 150 Box Jumps 24″/20″ 100 Pull Ups 50 S2O 135/95 25 man makers 35/25
WOD- 15 min AMRAP: 50 D/U 25 Pull Up 10 Hang Power Snatch WOD- 14 Min EMOM: Even- 10 Burpee Over Bar ODD- 6 shoulder to overhead 135/95
Our member Kelly D will playing tonight here at the time listed. It’s local so go down see her Jam!!! Strength/Skill – Behind The Neck Jerk For Time : 50 – O.H. Squats 95/65 800m – Run ( If it’s raining….uh….bring extra clothes?) : ) 50 – S.D.H.P. 95/65
Monday: 8 and 9am classes only. Tuesday: closed 2019 Rules: 20 Burpee penalty for not signing into zen planner 10 Burpee penalty for every min late!!!! Marconi This Hero WOD is named after Detective Benjamin Marconi, who served with the San Antonio Police Department for 20 years, until he was killed by a man…
Labor Day – Monday – 9-2-13 – Morning 7&8 am CLASSES ONLY Afternoon Classes 5&6 P.M. Only Strength/Skill – Power Snatch 4 x 3 TnG @ 80 % A.M.R.A.P. 12 mins. 10 Squat Clean Thrusters 10 KB Swings Comp: 135/95, 2/1.5 Rx: 115/80, 1.5/1 Advanced: 95/65, 1.5/1 Beginner: 75/55, 1/1 Stay thirsty my friends!!!