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 – Practice D/U’s & Hip Mobilty for Squats
For Total Reps:
Back Squat (250/183) (5 Minutes)
Double Unders (4 Minutes)
Pull-ups (3 Minutes)
KB Swings (53/35) (2 Minutes)
Burpees (1 Minute)
W.O.D. 5 RFT Shuttle Run -Sprint 30′ x 4 lengths 95/65lb 75/55lb Sumo Deadlift High Pull x 9 55/35lb 40/25lb KBS x15 Squats x21 The intro is a little cheesey “OK boys and girls”, but the student does a great demo!!!
EMOM- 10 Snatch 95/65 10 sit up 9 Snatch 105/75, 9 sit up 8 Snatch 115/80, 8 sit up 7 Snatch 125/85, 7 sit up 6 Snatch 135/95, 6 sit up 5 Snatch 145/ 105, 5 sit up 4 Snatch 155/115, 4 sit up 3 Snatch 165/120, 3 sit up 2 Snatch 175/125, 2 sit…
Strength/Skill – Weighted Pull-ups 3-3-3-3 70 Burpees 60 Sit-ups 50 Kettlebell swings, 1.5 poods 40 Pull-ups 30 Handstand push-ups
10 Deadlifts 285/205 30 KBS 70/53 40 Alt DB Snatches 70/45 50 Cal Row 150 D/U’s 50 Cal Row 40 Alt DB Snatches 70/45 30 KBS 70/53 10 Deadlifts 285/205
Murph is this Saturday…I need a head count for the BBQ. 10 min EMOM 40 yd all out sprint 7 min AMRAP 10 Front Squats 135/95 10 Burpees over Bar Rest 3 Minutes 7 min AMRAP 10 Pull Ups 10 Push Press (115/85)
PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!! Strength/Skill – 20m Handstand Walks….can’t do it? Get a partner to walk with you. Handstand wall walks Handstand holds 5.R.F.T. 2 Rope Ascents 6 Renegade Rows 10 D.B. Thrusters