Thursday, 4-4-19
E2MOM for 10 min
2 Below Knee Pause Clean Pulls + 2 Below Knee Pause Power Cleans
(3 second pause at position)
Working tech here
4 RFT :
400m Run
3 rd of complex 135/95
complex = 3 Power Clean+3 Front Sq.+3 S2OH
*20 min Cap*
E2MOM for 10 min
2 Below Knee Pause Clean Pulls + 2 Below Knee Pause Power Cleans
(3 second pause at position)
Working tech here
4 RFT :
400m Run
3 rd of complex 135/95
complex = 3 Power Clean+3 Front Sq.+3 S2OH
*20 min Cap*
Can you say “BEETLEJUICE”? Eat up!!!! HAPPY THANKSGIVING!! Thursday 6 am only no PM Classes Friday 6,7& 8am only no PM Classes . Friday Partner WOD Friday Partner WOD Friday Partner WOD Skill/Strength – 2 Rounds of : Burgener Warm-up & Skill Transfer as a group 3 R.F.T. 30 Wall Balls 20/14 20 Power Snatches…
Strength/Skill – Hang Clean Pulls 5 x 3 3 rounds for time of: 15-foot rope climb, 3 ascents 25 ring dips 100 squats
Closed Thanksgiving. Friday: 8 and 9 am only. Christmas Party Dec. 15th. $20.00 pp Thanksgiving with the girls For Time – “Angie’s” House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats “Helen’s” House 400 meter Run 21 Kettlebell Swings (53/35) 12 Pull-Ups “Fran’s” House 21 Thrusters (95/65) “Nancy’s” House 400 meter Run…
Strength/Skill – Find 1 RM Power Clean 10 Minute AMRAP: 7 Hang power cleans (50 % of 1RM HPC) 7 Bar facing burpees 5 K.2.E./T.2.B Complex – 1 K.2.E. / 1T.2.B. = 1 Rep
“D.T.” 5 R.F.T. 12 Deadlifts 155/105 9 Power Cleans 155/105 6 Push Jerks 155/105
Strength/Skill – Bench Press For time: 10-9-8-7-6-5-4-3-2-1 Walk out/Walk out Push-ups 100-90-80-70-60-50-40-30-20-10 Double-unders