Tuesday, 7-16-19
E3MOM x 9 min (3 sets)
15 Back Squats @ 30-40% of 1 RM
With a 23 min running clock complete:
5 min EMOM
40yd Sprint
rest 1 min
Every 90 seconds for 6 sets (9min)
100m Sprint
rest 2 min
Every 3 min for 6 min
400m Sprint
E3MOM x 9 min (3 sets)
15 Back Squats @ 30-40% of 1 RM
With a 23 min running clock complete:
5 min EMOM
40yd Sprint
rest 1 min
Every 90 seconds for 6 sets (9min)
100m Sprint
rest 2 min
Every 3 min for 6 min
400m Sprint
Wednesday 8 and 9AM classes only. Friday: 9AM Class, 4 and 5PM Class. Strength Deadlifts: 10 @ 50% 10 @ 60% 10 @ 70% 8 @ 75% 5-6 @ 80% of 1 RM 12 min AMRAP 10 Wallballs 20/14 15 Sit Ups
Important Membership Change Inforamtion Strength/Skill – Shoulder Press 5 Rounds for time 5 Shoulder Presses – 75/115 (no dip/drive) 10 Overhead Squats – 75/115 15 Wallballs – 14/20 9ft/10ft
Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple. Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!! Gear is in!!! Partner Filthy Fifty For time, complete the following: 50 Box jumps, (24/20) 50 Jumping…
Reminder: No 5AM classes this week. Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on. Skills Practice, Practice, Practice…. (If you plan on doing rope climbs, bring shin protection) 10 min AMRAP 3 KBS 70/53 2 HSPU 1 Deadlift 315/225
Strength/Skill – 10 mins. to find your 1 RM for the following complex – 1 Deadlift – 1 Clean (Hang or Power) – 1 Front Squat. This was a WOD this past weekend that Matt, Dillon, Lorissa, Lucy, Kevin, Ann, Mark and Diana did. The following eight competitiors: Your strength/skill – is where you were…
Strength: 2 Power cleans + 1 Hang Clean + 1 Jerk X 10 70% 10 to 1 Wall Balls 20/14 Walking lunges ea. leg Rest 1 to 10 Strict deficit HSPU 45lb plates w abmat Burpee Broad Jump