Thursday, 5-9-19
Warm into your first weights..
Back Squat Waves
Every 1:30 for 6 sets (9 min)
8 Reps @ 60%
4 Reps @ 72.5%
8 Reps @ 70%
4 Reps @ 77.5%
8 Reps @ 80%
4 Reps @ 82.5%
5 RFT:
12 Devil Press 50/35
6 BMU (15 C2B & 10 Dips)
Warm into your first weights..
Back Squat Waves
Every 1:30 for 6 sets (9 min)
8 Reps @ 60%
4 Reps @ 72.5%
8 Reps @ 70%
4 Reps @ 77.5%
8 Reps @ 80%
4 Reps @ 82.5%
5 RFT:
12 Devil Press 50/35
6 BMU (15 C2B & 10 Dips)
Hero WOD Friday. Still time to bring something in!!! Strength Back Squat- 15 Min to Establish 2 RM WOD- 3 Min Marx Effort: T2B rest 2 min then For time: 28 SDHP 75/45 21 Thruster 95/65 15 Power Snatch 115/85 9 Clean and Jerk 135/95
WE WILL START THIS WOD AT 10 MIN PAST THE HOUR. BE ON TIME TO STRETCH AND WARM UP. Emily 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an…
Don’t forget to register for 31 Heroes. See link on our FB page. 5 Rounds for time: 75 Double-unders 15 Burpee Chest to bar Pull-ups
Strength: Sq. Clean Thruster + Thruster Build to heavy complex *10 min to build* Dip Box Holds 5 sets of: 1:00 on 1:00 off For time- 70 Sit Up 60 Hollow Rocks 50 t2b 40 k2e 30 Wall Ball 20/14 20 Burpee 10 OHS 185/125 *18 min Cap*
From Wednesday July 11th-Monday July 16th there will be a 4 P.M. class. Strength/Skill – Bench Press 10 rounds, each for time of: 15 Push-ups Sprint 60 yards Rest 60 seconds Record total time from start to finish. The standard is a full one minute rest
The BBQ is Today. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order. Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM WOD In teams of two, complete as many…