Wednesday, 9-4-13
Strength/Skill – Bar Muscle-ups
5 Round for time:
5 Hang squat clean (65% of 1RM HSC)
8 Box jumps (30/24)
100 m Sprint…. Balls to the Wall…Jaw to the Flaw (Floor – NY Accent)
Rest 1 minute between rounds.
Strength/Skill – Bar Muscle-ups
5 Round for time:
5 Hang squat clean (65% of 1RM HSC)
8 Box jumps (30/24)
100 m Sprint…. Balls to the Wall…Jaw to the Flaw (Floor – NY Accent)
Rest 1 minute between rounds.
30 Min EMOM Min 1 – 10 HR push up Min 2 – 10 Dips Min 3 – 15 Air Squats or 10 Pistols Min 4 – 6 DB shoulder press Min 5 – 10 Back ext. Min 6 – 12 Pull Ups
Closed Thanksgiving. Friday 8 and 9 am classes only. Christmas party Dec. 16th. Pot luck. Please sign up at the front desk. Strength: Strict Press 5×5 Close Grip Bench 4×10 Alex Viola 29, of Keller, Texas, assigned to 3rd Battalion, 7th Special Forces Group (Airborne), Eglin Air Force Base, Fla.; died Nov. 17, 2013 in…
The legend Annie Sakamoto!!! WOD Demo – The Chief Strength/Skill – Power Cleans The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.
25 min to complete 4×10 BB Bicep Curls 4×10 Weighted Bench Dips 4×8 Heavy DB bicep curl 4×10 French Press 4×20 Banded Tricep Pull Down 10 min AMRAP 10 T2B 10 V-Up 10 Medball Twists 20/14 10 Wall Ball 20/14
no 8AM class today!! 5RFT 400m Weighted Run 20/14 10 Push Presses (95/65lbs) 10 Box Jumps (24/20″) 10 Sumo Deadlift High Pulls (95/65) 10 Wall Balls 20/14
Steve Browning and Bob Golden have both retired. We thank them for their service. Come join us at 10am for coffee and bagels! 5 RFT 400m Run 30 T2B 20/15 AAB Cal 10 Power Cleans 185/125 *30 min Cap*