Friday, 1-17-20
10 Min EMOM
2 Push Presses + 1 Push Jerk
Work up to a heavy complex
5 RFT
6 MU
5 Power Cleans 185/125
4 Front Squats
3 Push Jerks
10 Min EMOM
2 Push Presses + 1 Push Jerk
Work up to a heavy complex
5 RFT
6 MU
5 Power Cleans 185/125
4 Front Squats
3 Push Jerks
Push Jerks 5×5 5RFT 400m Run as fast as possible 15 Front Squats 115/75 10 Push Jerks Rest 2 Min between sets
Memorial Day Hours: 7,8 & 9AM. No PM classes. We will be offering a 4 week Squat Strength Program in June. If interested, please see Matt or Mariana. The cost will be $35.00 for programming specifically geared for you. Please keep in mind you will be squatting 4X per week, some of those sessions taking…
“KLEPTO” 4RFT 27 Box Jumps 24/20 20 Burpees 11 Squat Cleans 145/100 U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military…
20 min to complete 3×10 French Press 3×14(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at extension 3 sets of BB 21’s Partner WOD 20 min AMRAP 30 AAB 20 Devil’s Press 50/35
Snatch: 1-1-1-1-1 7 min AMRAP 7 Power snatches at 50-60% 1RM snatch 7 Chest-to-bar pull-ups
Weighted push ups 5 x 3 For time: 50 Wall ball shots, 20/14pound ball 25 K2E 40 Wall ball shots 20 K2E 30 Wall ball shots 15 K2E 20 Wall ball shots 10 K2E 10 Wall ball shots 5 K2E