Friday, 8-23-19

Every 5 minutes for 25 minutes 5 Bench Press (as heavy as possible) 25 Toes to Bar/scale 35 weighted sit ups As many D/U’s in the remaining time

You have 15min to work on any skill. Workout 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans…

“JOLLY 51”   7RFT 3 Rope Climbs (scale 3:1) 15 DB Snatches 50/35 18 Wall Balls 20/14   In Memory of:     Capt. Mark K. Weber, 38th Rescue Squadron, Moody Air Force Base, Georgia Capt. Andreas B. O’Keefe, 106th Rescue Wing, Francis S. Gabreski Air National Guard Base, New York Capt. Christopher T. Zanetis, 106th…

Strength/Skill – Snatch Grip Push Press. 5 x 5, Not Going over 75% of 1 RM 10-9-8-7-6-5-4-3-2-1 Power Snatch (115/75) 10 Pistols (5 each leg) 100m Sprint b/t rounds

Back Squat Waves Every 1:30 for 6 sets (9 min) 8 Reps @ 50% 4 Reps @ 70% 8 Reps @ 60% 4 Reps @ 75% 8 Reps @ 70% 4 Reps @ 80% 15 min AMRAP 40 D/U *2 DB Deadlifts 40/25 *2 DB Front Squat 40/25 *2 DB Hang Clean and Jerk 40/25…

No 10AM class this Saturday. OLY Class from 10-1. There is still time to register! Strength/Skill: Snatches every 1:30 for 15 min 3@60% 3@60% 3@65% 3@65% 3@70% 2@75% 1@80% 1@85% 1@85%+ 1@85%+ Please know your numbers before you come in. Partner WOD: One partner will work at a time. Partner #1 will complete the full…