Why FRYYYYDAY? Because you will be FRYYYYED after this one!!!!!!
The 5 & 6 P.M. classes will be open gym due to trainer constraints. The On Ramp/Foundations class will run as scheduled.
WOD:
“FGB-ish”
3 Rounds of 1 min/AMRAP of each movement with a 1 minute rest between rounds:
-KB Swings 1.5/1 pood
-Bench Press 75/55lbs
-Box Jumps 20″
-Hang Power Cleans 75/55lbs
-Knees to Elbows
12 min AMRAP 3 Wall Walks 12 DB/KB Thrusters 5 Row/Row Push-ups (on KB or DB) Strength/Skill – The Matty P Complex x 5 – Power Snatch, OH Squat, Snatch Balance, Mid thigh Snatch (YES SQUAT). Pick a weight you can complete the entire complex with..TECHNIQUE!!!! Pick out one thing you want focus on regarding…
Strength/Skill: Power Clean – 70%x1x3 Hang Clean – 75%x2x2 Clean – 80%x2x2, 85%x2x2 Complete as many rounds as possible in 10 mins of: 8 Toes-to-bars 8 Dumbbell thrusters 45/35 12 Box Jumps 24/20
Strength: Push Press – 75% x 5 x 5 Back Squat – 3 x 10 @ 70% Wod: 10 RFT: 1 Deadlift 135/95 1 Power Clean 1 Deadlift 1 Power Clean 15 D/U’s
WHO IS INTERESTED? TRYING TO GET A TABLE TOGETHER. COACH MATT WILL BE ONE OF THE HAIR MODELS. THE SHOW BENEFITS AMERICA’S VETDOGS!!! The Capozzi & Co. Salon 9th Shear Runway Project Friday, July 20, 2018 7:00 PM 11:30 PM Stereo Garden (map) Hair In The Age of Technology, Mente X Mano X Cuore Part of The Capozzi…
Strength: 6 X Clean Complex @ 70-85% of 1RM Clean 1 Pause Clean + 2 Cleans ( 3 sec pause at knee)(If you’re legs are really sore, you can Power Clean) Every 90 sec for 8 sets @ 75-85% of 1RM 2 Push Jerks + 2 split Jerks 10 T2B 20 Pistols 30 Box…
Reminders: 3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. 20 min cap Snatch work up to a heavy single 12 min AMRAP 5 M/U 5 Cleans 165/115 30 D/U’s 10 min Skill work. Now is the time to work…