Warm up:
2rds at easy pace
7 BB Power Snatch
7 BB Deadlifts
5 t2b
5 Burpee
with a partner
0:00- 20:00
AMRAP
30 Power Snatch 75/55
15 HSPU
30 Deadlift 75/55
rest 5 min
25:00-38:00
AMRAP
25 OHS 95/65
20 T2B
15 Burpee to plate
200′ 2-KB Farmers Carry 53/35
“Donny” 21 -15 – 9 – 9 -15 – 21 Deadlifts 225/155 Burpee …then… “JT” 21-15-9 HSPU Ring dips Push-Up
Strength/Skill – EMOM – 6 Mins – 2 TnG Power Snatches + 1 O.H.S. – Starts @:15 mins past the hour.. 5 Rounds: -10 Power Snatch 95#/65# -10 Pull Ups -10 Pistols(Sub 30 Squats Or Banded Pistols) -10 Handstand Push Ups(Several Scaling Options) *20 Minute Cap*
Saturday @11AM: Going away breakfast for Coach Nate and Jenn. 6 min EMOM Even- 4 Split Squat w/DB’s (each leg) Odd- 10 Alt DB snatch Loredo 6 RFT: 24 Air Squats 24 push ups 24 walking lunge 400m Run *35min cap* U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd…
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
Partner WOD – “Hold the Line” Only one partner can be working at a time, the other partner must be in a hold. If partner 2 is not holding that position, partner 1 cannot count reps. Every time you switch roles, both partners must do 5 burpees. 20 minute AMRAP 40 box jumps (24/20″) –…
Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Wall ball shots, 20/14 pound ball 15 Kettlebell swings, 1.5/1.0 pood Lindsey Smith 12 rounds + 5 Wall ball shots (14lb ball, 1 pood KB). Post rounds completed to comments.