Friday, 1-30-15

2 RDs 10 BB strict press 10 DB Upright Row to Press 10 Russian Swings 0:00 – 7:00 Est. a 3 rep Strict Press Max 7:00-14:00 Est. a 2 rep Push Press 14:00-21:00 Est. a 1 rep Push Jerk 10-9-8-7-6-5-4-3-2-1 KBS 70/53 HSPU 2:1 Strict DB Press 50/35 *20min Cap*

Beach WOD coming soon!!!   2X 600m run with 3 min rest between runs 2X 400m run with 2 min rest between runs 2X 200m run with 1 min rest between runs   15 min EMOM min1:10-15 Pull Ups Min 2: 10-15 Push Ups Min 3: 10-15 Burpees

BRING APPROPRIATE CLOTHING, WE ARE RUNNING TODAY. W.O.D. – 5 RFT Run 400 m 30 D/U’s or 90 S/U’s 20 KB Swings 53/35 1 min Hanging or Press L-Sits

7 pm class starts tonight!!   Strength: Weighted Pull Ups 6X3 For time: 21 – 18 – 15 – 12 – 9 – 6 – 3 Dumbbell Thrusters (50’s/35’s) 200 Meter Run after each Round

NO 5AM CLASSES EXT WEEK. THERE WILL BE A 9AM CLASS TODAY!!! Strength: Every 90 sec for 6 sets 1 Shoulder Press 115/75 3 Push Press 115/75 5 Push Jerks 115/75 15 min AMRAP 1 wall Climb 100′ Shuttle Run 20 KBS 53/35

REMEMBER WE NOW HAVE 7 PM CLASSES ON TUESDAY’S AND THURSDAY’S 4 PERSON TEAM WOD ON SATURDAY CREATE YOUR TEAM IN ADVANCE!!!! Strength/Skill – Three Positon Power Clean: For load – Mid Thigh, Knee, Floor…in that order 5 attempts For video click here 9-6-3 Squat Snatch – 135/95 Shoulder to Overhead – 155/115 *Remove and…