Friday, 10-7-16
Strength:
Power Clean and Jerk
Work up to a heavy triple.
For time:
500m row
Immediately into…
9-15-21 reps of:
Squat Clean 135/95
Chest-to-bar Pull-up
Wall Balls 20/14
Strength:
Power Clean and Jerk
Work up to a heavy triple.
For time:
500m row
Immediately into…
9-15-21 reps of:
Squat Clean 135/95
Chest-to-bar Pull-up
Wall Balls 20/14
Christmas Party Dec. 15th. $20.00 pp “Chelsea” 30 min EMOM 5 Pull Up 10 Push Up 15 Squats *If you cannot complete the reps inside of the min, do the wod as an E2MOM*
Strength: Power Clean Max 70% x2, 75% x2, 80% x1, 85% x1…. WOD: From 0:00-3:00, perform 3 rounds of: 3 pull-ups 6 push-ups 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups 8 push-ups 12 squats From 6:00-9:00, perform 3 rounds of: 5 pull-ups 10 push-ups 15 squats From 9:00-12:00, perform 3 rounds of:…
Teams of 4 30 min AMRAP 25 KBS 15 HSPU 2:1 5 Rope Climb 3:1 *While one person completes reps for AMRAP, the other 3 are holding a loaded barbell 135/95. When switching the barbell cannot hit the ground.400m run penalty*
15 min to work up to a 2 RM Back Squat reps could look like – 5 @50% 2×3 @ 60% 2 @ 70% 2 @ 80%… ..and continue up to your 2 RM 5 RFT 5 Hang Power Cleans 185/125 10/6 AAB Cal (15/12 Cal Row) 15/12 Push Up *23min Cap* Weekly side work…
In teams of 2 complete the following for time: Row 250m 50 Deadlifts, 225 (185) 50 Squat cleans, 95# (65#) 100 Kettlebell swings, 53# (35#) 100 Box jumps, 24″ (20″) Run 400m with weight 45 (25) Each teammate completes the row. Other movements are completed one person working at a time. The team will run…
Important Membership Change Inforamtion 10 Deadlifts 315/225 20 Wall Balls 20/14 30 Toes to Bar 40 Burpees (Both feet land on 25 lb. plate) 50 Hang Power Cleans 95/65