W.O.O.O.D. – it is not a typo, it is a long one!!
21-15-9:
Squats
Hand release push ups
Wall ball (14#/20#)
9-15-21:
KB swings (35#/53#)
Pull ups
45:
Squat thrusts
Ab Mat sit ups
Our Squat Thrusts will be a little faster than the demos.
9AM CLASS TODAY! Need a head count for the BBQ!!! 3RFT 25 T2B 10 Bar M/U’s 25 Burpees Strength: Back Squats 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.)
Rope climbs for Jolly 51, wear appropriate shin protection. We can scale the rope climbs for anyone. Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Spots left for the 10:30 am heat only. We will be going to JC’s Saturday night , May 12th…Save…
Reminders: 3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. 20min EMOM EVEN: 2 Hang Power Snatches + 2 High Hang Snatches ODD: 10 box jumps 30/24 10 min AMRAP 8 C2B Pull Ups 8 Burpees to Target
Strength: Deadlifts 10 @ 55% 10 @ 65% 8 @ 75% 4 @ 85% 2 @ 95% For time: 150 Step-ups on a 20″/18″box Men use 25 pound dumbbells Women use 15 pound dumbbells Be sure to alternate legs on the up & down No hook grip on the dumbbells Try to use the muscle…
“Annie” 10 min to establish a heavy 3 rep Front Squat Every 3 min for 5 sets 3 Front squats and 5 Back Squats with the same weight.
Strength/Skill – 20 mins to find a 3 RM O.H. Squat Seven rounds for time of: 155/105 pound Push jerk, 7 reps 7 Chest to bar pull-ups 7 Burpees Scott Panchik 6:00, Julie Foucher 6:43 (105lb PJ).