Friday, 3-1-19

30 min running clock 10 min to establish heavy Sq. Snatch 10 min to establish heavy Sq. Clean 10 min to establish heavy Deadlift * once heaviest weight is reach for a movement, the next movement starts at that last weight*

Labor day Hours: 8 and 9am only! 12 min E2MOM 3 Tempo Back Squat Tempo= 4 sec down, 3 sec pause in bottom, explode up, 2 sec pause at top 16 min AMRAP 40 Alt. DB Snatch 50/35 40 Pull Up 30 DB Burpee 30 C2B Pull Ups 20 Devil Presses 50/35 20 Bar Muscle…

Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 27-21-15-9 reps for time: Calorie Assault Bike Toes to Bar DB Push Press 50/35

12 min Emom: min 1- 20 weighted sit ups min 2- 20 step ups min 3- 20 supine ring rows   Max out in the following, you get 12:00 to find the most you can do: High Hang Power Clean + Hang Power Clean + Power Clean + Push Press High Hang Power Clean + Hang Power Clean + Power Clean +…

Deadlift waves E2MOM for 12 min Set 1 – 4 Reps @ 70% Set 2 – 2 Reps 82.5% Set 3 – 4 Reps @ 75% Set 4 – 2 Reps @87.5% Set 5 – 4 Reps @80% Set 6 – 2 Reps @90% Every 4min for 20 min (5 sets) complete 1rd of: 60…

  WOD: Partner Holleyman 40 Rounds for Time: 5 Wall Balls 20/14 3 Handstand Push ups 1 Power Clean 225/155