Monday, 2-6-12
Follow the path of the bar
Strength/Skill – O.H. Squats
10-9-8-7-6-5-4-3-2-1
O.H. Squats 135/95
K.2.E.
6 Pistols (3L) (3R) after each round
Follow the path of the bar
Strength/Skill – O.H. Squats
10-9-8-7-6-5-4-3-2-1
O.H. Squats 135/95
K.2.E.
6 Pistols (3L) (3R) after each round
Wod and wine Friday 5 and 6pm classes. Bring a friend. Sign up for Murph. Friday will be your last day to order from fancloth. www.fancloth.com/c/474809 15 min to complete – Bench Press 4×8 DB Flys 4×10 4 RFT 25/18 Cal Row 15 DB Box Step Overs 50/35, 20″/18″ 3 Rope Climb 3:1…
Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Strength/Skill – Bent over Row 3 R.F.T. 20m Overhead carry, 155# (105#) 15 – D.B. Hang Cleans (Hang is…
W.O.D. Strength – O.H. Box Squats 10-10-10-10 For Time: Double Unders 100-75-50-25 Ab Mat Sit ups 60-50-40-30 Push-ups 40-30-20-10 Bear Walk 20m-15m-10m-5m
That’s for Garrett The Gunner!!!!!!!!!! Strength/Skill – Weighted Dips- 15 mins W/U to 5 RM WOD STARTS AT 20 MINS PAST THE HOUR 10 R.F.T. 7 -Wal Balls 20/14 7 – O.H. Walking Lunges 45/25 Plate 7 – Box Jumps 24/20 7 – Burpee Pull-Ups 7 – D/U’s
12 Min EMOM Min 1- 50 D/U Min 2- 3-positioin Sq. Clean & 1 Split Jerk ( choose your weights) 3 RFT 50 Squats 40 Sit Up 30 DB Snatch 50/35 20 Push Up *20min Cap*
Warm up: 2RDs at easy pace 10 BB Snatch Grip Deadlifts 10 BB Snatch Grip High Pulls 10 BB behind neck snatch grip push press 10 Reverse Hypers 12 min EMOM 1 Snatch Grip Deadlift + 1 Above Knee Hang Power Snatch + 1 Below Knee Hang Power Snatch *start @40% 1RM Power Snatch and…