Friday, 7-5-19
Holiday schedule:
July 4th and 5th : 7,8,9 am only!
For time:
100 Hollow Rocks
100 BB S2OH 45/35 (75/55)
100 BB Back Rack Step Ups 45/35 (75/55) 24″/20″
300 D/U 3:1
*35 min Cap*
Holiday schedule:
July 4th and 5th : 7,8,9 am only!
For time:
100 Hollow Rocks
100 BB S2OH 45/35 (75/55)
100 BB Back Rack Step Ups 45/35 (75/55) 24″/20″
300 D/U 3:1
*35 min Cap*
600 m Row50 Wall Balls 20/1440 Pushups30 Toes to Bar20 Hang Power Cleans 135/95600 meter run20 Hang Power Cleans30 Toes to Bar40 Pushups50 Wall Balls 600 m Row
One recipe that I have tried to fit into our way of eating is a pasta primavera. A great meal that makes the most of your veggie servings. Top it off with some grilled chicken and fantastico! You have a meal that will keep you full all night. Ingredients: 12oz of chicken breast (12P) 1…
Skills Day: 5 Min AMRAP- D/U’s Hand Walk/Push-up/Hold Practice Wod: 2 RFT- 18 Cal Row 15 thruster 95/65 12 Pull-ups
12 E2MOM 4 Tempo Deadlifts Tempo= Stand, pause at top 2 seconds, down 5 seconds, no pause at bottom. For time: 10 rds of C2B “Cindy” ..then… 50/35 Cal Row 30 Deadlifts 250/175 *18 min Cap*
Strength/Skill – 8 min. EMOM Flexed arm Hang 15 Secs. Chest as close to bar as possible 50 Burpees 20 Front Squats @ 80% of 1 RM 50 Burpees
Strength: Front Squat 5X5 @ 80% 3RFT 500m Row 15 Wall Balls 20/14 12 Hang Power Clean 155/105 9 S2O 155/105