Saturday, 3-9-19
19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
50-lb. dumbbell, 24-in. box
Time cap: 10 minutes
19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
50-lb. dumbbell, 24-in. box
Time cap: 10 minutes
Reminder: No 5AM classes this week. Tonight we will be judging the Open WOD from 6pm on. Bring your family and friends and wine to cheer them on. 18.1 20 min Amrap 8 T2B 10 DB Hang Clean and Jerks 30/35 14/12 Cal Row Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell…
HERE YOU GO MADDIE !!! IT’S POSTED ON THURSDAY NIGHT In Teams of 3: 100 Calorie Row 100 Deadlifts 135/95 80 Calorie Row 80 Power Cleans 60 Calorie Row 60 Front Squats 40 Calorie Row 40 Push Jerks 20 Calorie Row 20 Bear Complex
GOING AWAY DINNER FOR JORDAN THIS THURSDAY NIGHT AT TONY’S SUSHI. LET ME KNOW IF YOU ARE IN. Christmas party December 17. Sign up at front desk. STRENGTH: BACK SQUATS 8X4 @ 75-85% 4 MINUTE MAX POWER SNATCHES 135#/95# 4 MINUTES MAX WALL BALLS 20#/14# 4 MINUTES MAX BURPEES rest 3 min between AMRAPS
Every 1:30 for 7 sets (10:30min) 1 Power snatch + 1 Sq. Snatch + 2 OHS Build to a heavy complex AMRAP 20: 75 Wallballs (20/14) 60 Box Jump Overs 24/20 45/30 Cal Row 30 T2B 15 Ring Muscle-Ups (30 Pull Up + 20 Dips, 45 Ring Row + 20 Dips)
No 6PM Class Friday. 10min EMOM min1: 40 D/U’s min2: 15 Wall Balls 10-1 Deadlift 225/185 Toes to Bar Box Jumps 24/20
12 min EMOM: Even Minutes: 3 Back Squats Odd Minutes: 1 Front Squat Barbell Loaded at 76% of 1RM Front Squat For Both Lifts 27 min EMOM Min 1 – 12 Burpees to plate 45/25 Min 2 – 10/8 AAB Cals Min 3 – 15 KBS 53/35