Just a Reminder: waters are $1.00 each.
For the summer there will be no 5Am class on Fridays and no 10am on Saturdays.
E2MOM for 10 min
3 Tempo Strict Press + 2 Split Jerk
Tempo starts at the top = 5 Second down to shoulder, zero at shoulder, explode to over head, 2 second pause at top
12 RFT –
30 D/U 3:1
10 Alt. DB Snatches 50/35
*15 min Cap*
WOD and WINE Friday @7PM….Bring a friend!!! E2MOMx14 Power Clean + Hang Clean Below Knee + Jerk Build to a heavy complex 2015 Games WOD: “Triangle Triplet” 15-10-6 Thrusters 165/115 Bar Muscle Ups(Scale 1- c2b & ring dip, Scale 2- pull up & dip) *Scale as needed*
Strength: 1 Snatch + 1 Snatch Balance + 1 OHS @ 50%, 75%, 80%, 85% 4 X 3 Snatch Grip Push Press @ 75% “Nasty Girls” 3RFT 50 Squats 7 M/U’s 10 Hang Power Cleans 135/95
Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. “Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power…
15min Skill work or bench press 4×10 For reps- 0:00-10:00 5 Deadlifts 275/205 10 HSPU 20 Bar Hops 10:00-15:00 rest 15:00-25:00 35 D/U 12 Pull Ups 8 Thruster 115/85
Deadlift 10 at 60% 8 at 65% 6 at 70% 6 at 75% 6 at 80% of 1 rep max 21-15-9 Thruster (95/65) Burpee Box Jump (24/20) T2B
Team WOD Saturday -“300” Teams of three Strength/Skill – O.H. Squat 5 RFT 5 Muscle-ups 10 O.H. Squats 115 75 15 T2B 20 D/u’s There will be a Memorial Day “Paleo” BBQ on Saturday, May 26th for members and family following the WOD. Bring your favorite Paleo dish. Please sign-up so we can have a…