Friday, 11-24-17
Today 8 and 9am only!
Double DT
10 RFT:
12 Deadlifts 155/105
9 Hang Power Clean
6 S2O
Today 8 and 9am only!
Double DT
10 RFT:
12 Deadlifts 155/105
9 Hang Power Clean
6 S2O
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date! Murph 5-26 With a partner complete: 37 Min AMRAP- 200 Cal Row 150 Walking…
Strength/Skill – Push Press Waveload: 5-4-3, 5-4-3 AHAP *Rest 2-3 min. between sets. 5-4-3 is the rep scheme. Add weight as sets decrease. Waveload – Waveloading is when the load lifted rises and/or falls from set to set. The purpose of wave loading varies, but in essence it involves changing the stimulus more quickly (from…
Ten rounds for time of: run 100 meters 7 Floor Presses 105/75 7 SDHP 105/75 7 Handstand push-ups
no 5AM classes this week! strength: Deadlift 5X5 @ 72.5% of 1RM Keep rest to a minimum. Re-grip from the floor every time, bring it to the floor under control…no dropping. Open up your hands, brace, re-grip, then lift. Focus on perfect pulling mechanics, pushing through the floor with your heels and speed. On the…
1000m Row Cindy 1000m Row Cindy: 5 Pull Ups 10 Push Ups 15 Air squats
NO 5AM CLASS. 6 AND 7AM STILL A GO. HOWEVER CHECK WEBSITE FOR ANY CHANGES IN THE MORNING. AS OF RIGHT NOW EVENING CLASSES ARE CANCELLED. AGAIN CHECK WEBSITE IN THE AFTERNOON SHOULD THAT CHANGE. CHALLENGERS, WE WILL MAKE UP THIS CLASS ATÂ THE END OF THE CHALLENGE. Strength/Skill: Power Snatches 4X 3 min AMRAP…