Thursday, 9-19-19
6 Min EMOM
100 m run
20 min EMOM
3 Power Cleans 185/135
2 Front Squats
1 Push Jerk
Pick a weight where you can do all 6 reps unbroken!!!
5 Burpee penalty at the end of wod for every time you drop the BB.
6 Min EMOM
100 m run
20 min EMOM
3 Power Cleans 185/135
2 Front Squats
1 Push Jerk
Pick a weight where you can do all 6 reps unbroken!!!
5 Burpee penalty at the end of wod for every time you drop the BB.
Tribal Games Friday night. Come watch Janel, Marcus and Matt compete. No 6PM class Friday and no 7AM class Saturday. Strength: Strict Press-5×3 @65% of Jerk Push Press- 5×3 @70% of Jerk Push Jerk (not split)- 5×3 @75% of Jerk WOD: Death by- T2B+ KBS 53/35 Min 1- 1 t2b & 1 KBS Min 2-…
0:00 – 10:00 complete “Annie” 50-40-30-20-10 D/U Sit Up 10:00 – 40:00 with a partner complete “Maggie” 5 RFT 20 HSPU 40 Pull Up 60 Alt. Pistols
4 PERSON TEAM WOD ON SATURDAY CREATE YOUR TEAM IN ADVANCE!!!! Strength/Skill – 10 Minute Ladder 1 Dumbbell Burpee – 35′s/45′s 1 Dumbbell Shoulder to Overhead – 35′s/45′s *Up by 1′s for 10 Minutes. For the burpees, hands will remain around the dumbbells as they go to the floor, and dumbbells will be at your…
From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Wednesday, July 4th there will be 8 and 9 am classes only Strength/Skill – S.D.H.P. 3 rounds of 3min A.M.R.A.P. 10 wallballs 20/14 10 SDHP (95/65) 10 T2B 2…
EMOM x8 3 Split Jerks go light For time: 100 Double Unders 100′ Handstand Walk (25 HSPU) 25 Power Cleans 135/95 75 Double Unders 75′ Handstand Walk 20 Power Cleans 50 Double Unders 50′ Handstand Walk 15 Power Cleans 25 Double Unders 25′ Handstand Walk 10 Power Cleans
Strength/Skill – Power Clean Powerclean 15 reps (who can move 100 % of their bodyweight?) Tabata Squat (who can hold 18 + for all eight rounds?) Powerclean 15 reps Tabata Squat Questions: 1) What is the minimum number of squats in any twenty second interval? 2) What percentage of your weight did you powerclean?