Monday, 2-25-19
For time:
1-10 Power C&J 115/85
1 Rd of “Nate” between sets
Nate = 2 Ring M/U (4 Pull up & 4 Dips)
4 HSPU
8 KBS 70/53
*30 min Cap*
For time:
1-10 Power C&J 115/85
1 Rd of “Nate” between sets
Nate = 2 Ring M/U (4 Pull up & 4 Dips)
4 HSPU
8 KBS 70/53
*30 min Cap*
WE WILL BE DOING THE OPEN FRIDAY NIGHTS STARTING 5PM. JOIN US FOR WINE WHILE WE CHEER EVERYONE ON!!! Deadlifts 6X5 Sets 1-3: 45,55,65% Sets 4-6: 75,80,87.5% of 1RM For time: 100m walking lunge 50 push-ups 50 medicine-ball cleans 50 KBS 70/53 100m walking lunge
Teams of 2: 70 Wall Ball 20/14 70 T2B 70 Shoulder Touches 70 Cal Row 70 Power Cleans 135/95 70 Cal Row 70 Shoulder Touches 70 T2B 70 Wall Ball
Tuesday and Thursday – No 5 A.M. classes. Good Friday- No P.M. classes. Strength/Skill – Squat clean; build to a tough single W.O.D. 5 R.F.T 3 Squat snatches 135/95 10 Weighted D.B. AB-MAT Sit ups 45/25 feet anchored D.B. remains in CONSTANT CONTACT with chin
Strength: Pausing Back Squat With a 5 second pause in the bottom of the squat, build to a heavy set of 3. 7 Rounds: 7 Power Cleans (95/65) 7 Thrusters (95/65) 7 Lateral Barbell Burpees
Strength/Skill – Snatch Pulls 3-3-3-3-3 60% Beginner 70% Int. 80% Adv. 15 Minute AMRAP 1 Wall climb 3 Inverted burpees 5 H.P. Snatches 95/65 7 Air Squats
PARTNER WOD SATURDAY Strength/Skill – Bench Press 5-5-5-5 50-40-30-20-10 Sit-ups 30-25-20-15-10 Front Squats – 115/75