Friday, 8-17-12
There are rope ascents in the warm up. Bring socks.
Strength/Skill -3 Push Press + 2 Push Jerk x 3
10 Rounds for time:
5 Push Jerk (155/113)
3 Muscle-ups
100m run
50 m forwards
50 m backwards
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Friday 10-30-15
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Get ready for some Dodgeball fun!! Strength: Power Clean Work up to a Heavy Power Clean Then 3×2 @ 85% of todays PC Back Squat 1×5@65% 1×5@70% 1×5@75% 7 Min AMRAP 10 DB Weighted Step Up and Overs 24″/20″ 55/40# 15 Weighted Sit-ups 55#/40#
Saturday, 11-3-18
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6 RFT 1 Rope Climb 2:1 8 DB Walking Lunges 50/35 10 DB Front Squats 50/35 12 DB Push Press 50/35 25 Med Ball Twists 20/15 *30 min Cap*
Wednesday, 7-10-13
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1 – Every two minutes, for 16 minutes (8 sets): Clean & Jerk x 1.1 (rest 10 seconds between singles) *Sets 1-2 – 55-65% *Sets 3-4 – 65-75% *Sets 5-6 – 75-85% *Sets 7-8 – 85-95% 2 – Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set…
Tuesday, 3-24-15
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12min EMOM 10 Wall Balls 20/14 10 Burpees 50-40-30-20-10 Double Unders(3:1) Sit ups *10 Thrusters after each round* 115/75
Monday, 10-21-19
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Deadlifts 6 sets Sets 1-3: 5 reps @ 40,50,60%o of 1RM Set 4-6: Working sets: 3 reps @ 70,80, 85% 0f 1RM 50 Wall Balls 20/14 20 Power Cleans 135/95 50 Wall Balls EMOM 3 Burpees
Tuesday 10-13-15
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We are having sign ups for the Snatch Clinic with JP now. It is on Oct.17th @10am. Cost is $40.00. WOD- 5 RFT: 15 Power Snatch 75/45 6 TGU 45/30 400m Med Ball Carry 20/14 Strength- Front squat: 70% 5×5 *Scale as needed*