NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH
NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH
NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH
Strength/Skill – Hang Squat Snatch – Work up to 3 RM
4 R.F.T.
20 – Hang Squat Snatches 95/65
20 – Pull-ups
20 – Burpees
15 Min EMOM 2 Back Squats @ 80% 7-5-3 Muscle Ups 21-15-9 Deadlifts 275/185 7-5-3 Muscle Ups 21-15-9 Box Jumps 30/24
Rope Climbing and Running are in the WOD. Bring appropriate attire, sneakers and socks Strength/Skill – Clean & Jerk Complete as many rounds in 20 minutes as you can of: 1 Rope Ascent 95/65 pound Clean and Jerk, 15 reps Run 400 meters
Closed Thanksgiving. Friday 8 and 9 am classes only. Christmas party Dec. 16th. Pot luck. Please sign up at the front desk. For time: 36-27-18-9 Wall Balls 20/14 12-9-6-3 Burpee box jump 24″/20″ *Rest 5 minutes then: 21-15-9 reps of: Push Jerk 155/105 HR Push up *Rest 5 minutes then: 40 Overhead Squats 75/55 20…
Isabel 30 Snatches 135/95 10 min cap rest 5min 1 mile run timed….. then 20 Man Makers (40/25)
Strength/Skill -Clean High Pulls (I know we did Cleans yesterday)-We are working to get under the bar faster. 21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time: Sumo deadlift high pull, 75/55 Push press, 75/55
“Willy” Three rounds for time of: Run 800 meters 225 pound Front squat, 5 reps Run 200 meters 11 Chest to bar pull-ups Run 400 meters 12 Kettlebell swings, 2 pood U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine…