Warm up
3 RDs
10 BB Power Snatch
5 OHS
10 Ring Row
E2MOM for 10 min
2 Sq. Snatches
start @ 65% 1 RM and build
For time:
100 Pull ups
100 k2e
400′ 2-KB Front Rack Walk 53/35
100 Push Press 95/65
* Complete in any order, in the fastest way you can*
*20 min cap*
Strength/Skill – Shoulder Press 5 x 2 Complete as many rounds as possible in 20 minutes of: 185/135-lb. hang power cleans, 3 reps 6 strict ring dips 9 box jumps, 30/24-inch 27 double-unders
S.D.H.P; 4 reps on the min for 10 min @65%-80% 1rm + 5 sets @100% that means like an animal!!! 20 kbs 2/1.5 pood 60 double unders rest 3 min b/t sets 3 mins rest b/t sets means balls to the wall!!!!!!!!!!
Muscle snatch 1-1-1-1-1 reps Power snatch 3-3-3-3-3 reps Snatch 5-5-5-5-5 reps
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*
Bon Voyage Saturday night for Viv Anima Libera! Join us Saturday night 7PM @ Brewology. She will be moving to Hawaii!!! Reminder…we are open Sunday! Ryan McGhee | Age 21 Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with…
Pool party at Jamie and Chris’ house… Aug 3rd. Please let us know if you can come. E2MOM x 10min (5 sets) 3 Tempo Romanian Deadlift Tempo = stand with bar, 5 second descend to bottom of knee, hold for 2 second, stand. 2RFT: 600m Run 15 Squat Snatches (115/85) 15 Bar Muscle-Ups (20…