Friday, 1-18-19
10 min EMOM
1 Push Jerk + 1 Split Jerk
3 RFT
20/15 Calorie Row
18 Wall balls 20/14
16 Alt DB Snatches 50/35
14 Lat Burpees over DB
*22 min Cap*
10 min EMOM
1 Push Jerk + 1 Split Jerk
3 RFT
20/15 Calorie Row
18 Wall balls 20/14
16 Alt DB Snatches 50/35
14 Lat Burpees over DB
*22 min Cap*
Team WOD tomorrow -“300” Teams of three Strength/Skill – Thrusters 15 min AMRAP 10 Thrusters 95/65 10 Hand release push-ups There will be a Memorial Day “Paleo” BBQ on Saturday, May 26 for members and family following the WOD. Bring your favorite Paleo dish. Please sign-up so we can have a head count.
Warm up: 2 RDs at easy pace 100m Run 10 BB Deadlifts 10 Reverse Hypers 5 Push Ups Partner Double “Ralph” 4RFT 16 Deadlifts 250/170 32 Burpees to Plate 25/15 6 Rope Climbs 1200m Run *40 min Cap* British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based…
We raised $509.00 so far….keep it coming!!! REGULAR 8, 9, AND 10AM CLASSES. CLASSES ARE CAPPED AT 20! To the 30 U.S. service members and one U.S. military working dog who made the ultimate sacrifice Aug. 6, when their helicopter crashed during a mission in eastern Afghanistan. All service members on board were killed. ’31…
Strength: Power clean 70%x3 75%x3 80%x2 X2 85%x2 X2 5 RFT: 5 Power Snatches 135/95 10 Floor Presses 135/95 200m Run
Strength: Deadlifts: 10 @ 50% 10 @ 60% 10 @ 70% 8 @ 75% 6 @ 80% of 1RM 4RFT 10 Wall Balls 20/14 15 Box Jumps 24/20 400m Run
In Teams of 3: Row 3200m 100 Medicine ball cleans 20/14 100 Shoulder to Overhead 95/65 100 Box jump overs 24/20 100 m Firemans Carry…Each team member has to carry twice..(i.e. 1 carries 2 & 3, 2 carries 3 & 1, and 3 carries 1 & 2)