Saturday, 8-10-19
“Donny”
21 -15 – 9 – 9 -15 – 21
Deadlifts 225/155
Burpee
…then…
“JT”
21-15-9
HSPU
Ring dips
Push-Up
“Donny”
21 -15 – 9 – 9 -15 – 21
Deadlifts 225/155
Burpee
…then…
“JT”
21-15-9
HSPU
Ring dips
Push-Up
W.O.D. 8 min AMRAP 10 wall balls (20/14) 10 Knees 2 Elbows Rest 2 min 8 min AMRAP 1 rope climb (3 to 1 ascents) 30 double unders (3 to 1) Rest 2 min. 8 min. AMRAP 10 Goblet Squats(55/35) 10 Goblet Lunges Score total rounds.
Warm up: 3RDs at easy pace 10 Goblet Squats 100m Run 5 Push Up 6 Min EMOM Front Squat Min 1 – 5 Reps @ 75% Min 2 – 1 Rep @ 80% Min 3 – 5 Reps @ 75% Min 4 – 1 Rep @ 85% Min 5 – 5 Reps @ 75% Min…
Closed Thanksgiving. Friday 9 and 10am classes only! Strength: Weighted pull ups 8X3 Partner WOD 5 Rounds each 21 Weighted Sit Ups 45/35- Partner Plank Hold 7 Deadlift 225/185 Partner Rests 5 Hang Power Clean 155/115. Partner KB Hold in the front rack position.
Partner wod today. We are still looking for donations!! Roy: (20min cap) 5rft- 15 deadlift 225/155 20 box jump 24/20″ 25 pull up Rest 5 min Gator:(20 min cap) 8rft- 5 front squat 185/125 26 ring push up
E2MOM for 8 min 4 Tempo Deadlifts Tempo= Stand, 2 sec pause at top, 6 sec descend, no pause at botttom 4 RFT 12 DB Power Clean 50/35 12 Single Arm DB Push Press (6L, 6R) 50/35 6 Devil Press 50/35 *15 min Cap*
Deadlifts 5 X 10 @ 60% For Time: 4 rds- 10 Power Clean 135/95 10 HSPU 3 rds- 20 Wall ball 15 KBS 53/35 2rds- 7 Power Snatch 135/95 12 Box Jump 24″/20″ *Scale as needed*