Strength/Skill – Hang Clean Pulls 3-3-3-3 75% of Power Clean
Hang Power Clean 2-2-2-2 75% of P.C.
Every minute on the minute for 20 minutes:
ODD Minute:
3 Dips (weighted)
5 Toes-to-bar
EVEN Minute:
2 Bear Complex (75#/115#)
Bear Complex = Power clean + Front squat + Push press + Back squat + Push press
W.O.D. “Whitten” Five rounds for time of: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based…
Please take note of schedule change: Tuesday and Thursday morning classes are from 6AM to 7AM only. Starting March 15th. Thank you! W.O.D. – For time: 20-18-16-14-12 S.D.H.P. Box Jump 24/20
Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us. Let’s join and celebrate her new endeavor. For time: 1 rep Bear Complex 135/95 50 squats 1 rep Bear Complex 165/120 40 squats 1…
Strength/Skill – Deadlifts 5-5-5-5 1 Deadlift 1 round of jumping Cindy 2 Deadlifts 1 round of jumping Cindy 3 Deadlifts 1 round of jumping Cindy 4 Deadlifts 1 round of jumping Cindy 5 Deadlifts 1 round of jumping Cindy 6 Deadlifts 1 round of jumping Cindy 7 Deadlifts 1 round of jumping Cindy 8 Deadlifts…
Challengers…..We will attempt to make up yesterday’s classes today at 11am,3pm,and 7pm. WOD- 10 RFT 8 OHS 105/75 10 T2B 12 Alt Pistols **E2MOM 5 Russian Swing 70/53 **
Wod and wine Friday 5 and 6pm classes. Bring a friend. Sign up for Murph. Friday will be your last day to order from fancloth. www.fancloth.com/c/474809 Back Squat Waves Every 1:30 for 6 sets (9 min) 8 Reps @ 55% 4 Reps @ 75% 8 Reps @ 65% 4 Reps @ 80% 8…