10 Min EMOM
2 Push Presses + 1 Push Jerk
Work up to a heavy complex
2o min AMRAP
10 Alt DB Step Ups – 24/20 50/35
10 Calorie Row
25 Shoulder Taps
15 Alt DB Step Ups
15 Cal Row
25 Shoulder Taps
20 Alt DB Step Ups
20 Cal Row
25 Shoulder Taps…..
Add 5 reps to the DB Step Ups and 5 Calories to the Row each round.
No 10AM class this Saturday. OLY Class from 10-1. There is still time to register! Strength/Skill: Snatches every 1:30 for 15 min 3@60% 3@60% 3@65% 3@65% 3@70% 2@75% 1@80% 1@85% 1@85%+ 1@85%+ Please know your numbers before you come in. Partner WOD: One partner will work at a time. Partner #1 will complete the full…
For time: 1-10 Power C&J 115/85 1 Rd of “Nate” between sets Nate = 2 Ring M/U (4 Pull up & 4 Dips) 4 HSPU 8 KBS 70/53 *30 min Cap*
WEDNESDAY EVENING CLASSES PLEASE BRING AN EXTRA PAIR OF SHOES DUE TO POSSIBLE INCLEMENT WEATHER. Skill – Handstands 9 x 20 secs 3 Rounds for time: 25- Medball Cleans #20/#14 15- Box Jumps 5- Deadlifts #275/#205
Judging starts at 10am OPEN 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Rx’d: (Ages 16-54) Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Scaled: (Ages 16-54) Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to…
15 Min to est a 1 RM Front Squat Reps could look like : 1×3 @ 60% 1×3 @ 70% 1×2 @ 80% 1×1 @ 85% 1×1 @ 90 % 3×1 @ 95%+ 3 RFT 20 DB Box Step Overs 50/35 50 D/U 3:1 20 DB Thrusters 50/35 *18 min Cap*
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated…