CHANGE IN NEXT SATURDAY AUG 18 SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES.
Saturday’s WOD is going to be filthy!!!!!
3-position snatch x 4
High Hang
Mid Thigh
Floor
Snatch balance. Find your 2RM of the day.
12 min AMRAP:
•7 Kettlebell snatches, right arm (1,5/1 pood)
•7 Overhead walking lunges, right arm
•7 Kettlebell snatches, left arm
•7 Overhead walking lunges, left arm
•15 Box jumps (60/50 cm)
Strength: BOX SQUAT 7X1 21 MINUTE WORKOUT 30 SEC MAX KETTLE BELL SWINGS 70/53 – 30 SEC REST 30 SEC MAX DOUBLE UNDERS – 30 SEC REST 30 SEC MAX WEIGHTED SIT-UPS- 30 SEC REST
15 min Snatch High Pull 3@95 3@100 2@105 % of 1RM Power snatch 5X1 Increasing weight GI Jane 100 Burpee Pull ups
Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us. Let’s join and celebrate her new endeavor. For time: 1 rep Bear Complex 135/95 50 squats 1 rep Bear Complex 165/120 40 squats 1…
As of next week 5am classes will be Tuesday and Wednesday. No Friday 5 am classes. Warm up: 3rd at east pace 7 BB Deadlift 7 BB Clean High Pull 7 Front Squat 3 Jumping Sq. E2MOM for 12 min 1 High Hang Sq. Clean + 1 Above Knee Hang Sq. Clean + 1…
Strength: Front Squat – 2×5 Empty Bar 2×5 @55% 1×5 @60% 2×3 @65% 2×3 @70% Push Press + Push Jerk 3 push press +2 Push Jerk Build to a heavy complex for 10 min 3 RFT- 10 KBS 70/53 12 Slam ball 30/20 150′ 2-DB Oh Walk 45/30 *9 min Cap* Meant to be an…
Bench Press – 50% * 5, 60% * 3, 70% * 2, 80% * 1, 85% * 1, 90%xAMAP WOD 5 Rounds 1 minute – Hang Squat Clean 1 minute – Box Jump Overs 1 minute – Toes to Bar 1 minute – Rest Final Score is your LOWEST total # of reps from any…