Friday, 3-29-19
AMRAPS
0:00 – 5:00
10 DB Front Sq. 50/35
10 DB Deadlift 50/35
5:00 – 7:00
rest
7:00 – 12:00
10 Jumping Sq.
10 HR Push Up
12:00 – 14:00
rest
14:00 – 24:00
20 T2B
50′ Bear Crawl
10 DB Floor Press 50/35
AMRAPS
0:00 – 5:00
10 DB Front Sq. 50/35
10 DB Deadlift 50/35
5:00 – 7:00
rest
7:00 – 12:00
10 Jumping Sq.
10 HR Push Up
12:00 – 14:00
rest
14:00 – 24:00
20 T2B
50′ Bear Crawl
10 DB Floor Press 50/35
Strength – Deadlift 5-5-5-5-5 W.O.D. – 2 rounds for time: 100 Air Squats 20 Push Jerks (135/95 125/85 115/75) For 15 mins, (ON THE CLOCK) work on your weakness. We will start together.
Warm up 3 RDs 10 Ring Row 10 Sit Up 5 Push up 100m Run 30 Min EMOM 6 Pull Up 6 t2b 50′ Farmers Carry 35/20
Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary. Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled. Strength: Deadlifts: 5×5 Between 75 and 85% For time: 400 M Run 50 WB Shots…
5 sets of 7 Strict Press *Stay light* 4 RFT 30/25 Cal Row (15/10 AAB Cal) 20 C2B Pull Up (30 pull up) 10 Thruster 115/85 *23 min Cap*
Please start bringing a change of shoes. Sand is out of control!! Brewology Saturday night. Dinner at 6:30 drinks after. Let me know if you are coming for dinner, need a head count. Come for Drinks anytime. Strength- 6 x 1(strict press + push press + push jerk) Wod- 8 min amrap: 2-4-6-8-10-12… Power clean…
Back Squat Build to a 3 rep max in 15 minutes 1,2,3,4,5,6,7,8,9,10 reps for time: DB Thrusters 53/35 Burpees to plate