Friday, 7-12-19

Skill/Strength – KB Snatch 12 min A.M.R.A.P. 10 Deadlifts (125% of B.W.) 3 Wall Climbs

Good Friday hours: 8 and 9AM, 4 and 5PM. CLOSED EASTER SUNDAY!!! STRENGTH: 9 MIN EMOM MIN1: 30 SEC ALT PISTOLS MIN2: 30 SEC HSPU MIN3: 30 SEC PULL UPS   ALTERNATE BETWEEN 10-9-8-7-6-5-4-3-2-1 POWER CLEAN 185#/125# 20-18-16-14-12-10-8-6-4-2 HAND RELEASE PUSH UPS

HAPPY NEW YEAR TO FAMILY AND FRIENDS !!!

We would like to say thank you for particpating in Fight Gone Bad 6. We raised a total nine hundred and forty dollars. The W.O.D. went very smooth and there were some P.R.’s set. For the first timers you can understand why this was named Fight Gone Bad, especially after the effort you put forth….

Warm up: 2RDs at easy pace 10 Light DB high pull to press 12 Air Squats 30 D/U 9min EMOM – Push Press iMn 1-3: 5 @ 70-75% of 1RM Min 4-6: 3 @ 80-85% Min 7-9: 1 @ 90% – 1RM *If it feels good go for a new 1RM* 15 min to complete…

Strength: Front Squat – Work up to a heavy set of 3.   20 MIN EMOM Min 1: 12-15 KB Front Rack Lunges 35/20 Min 2: 12-15 Dips Min 3: 12-15 DB  Step-ups 35/20 Min 4: 40 second Plank Hold