WE RAISED $307.00 SO FAR FOR 31 HEROES. KEEP UP THE GOOD WORK. SATURDAY’S CLASS TIMES ARE 8,9 AND 10AM. CLASSES ARE BEING CAPPED AT 20. RESERVE YOUR SPOT EARLY!!
TEMPO SNATCH GRIP DEADLIFT
7 SEC UP TO HIP, 7 SEC DOWN TO FLOOR, 3 SEC REST ON FLOOR.
4×3 90-95% of 1rm snatch
20 MIN EMOM
MIN1: 12 POWER SNATCHES 75/55
MIN2: 10-15 C2B
MIN3: 12 OH LUNGES 75/55
MIN4: 50 SEC PLANK
Strength/Skill – 5 rep max on TnG Push Press 5 R.F.T. 15 Thrusters 95/65 15 C2B Pull-ups Rest one minute between rounds
12-9-6 Hang Sq. Clean 165/115 Bar Muscle Up (c2b Pull up + dips) *10 min Cap* Every :20 for 6 min 2 Power Snatch @55-60% 1RM Power Snatch rest 2 min 10min EMOM 1- 20 Hollow Rocks 2- 10 Barbell Jumping Lunges
Strength Skill – Weighted Pull-up – 5-5-3-3-3-2-1 (Increase weight per set) 3 Rounds: 8 Shoulder to OH 16 Pistols Then 3 Rounds: 8 Front Squats 16 Situps Then 3 Rounds: 4 Ground to OH 2 Rope Climbs Rx – 155/110 Advanced – 135/95 Beginner – 115/80
AM CLASSES CANCELLED. SCHEDULE FOR PM WILL BE POSTED 1PM IMPORTANT: Please keep checking the website for any changes in scheduling due to the imminent snowstorm. AM CLASSES CANCELLED. SCHEDULE FOR PM WILL BE POSTED 1PM Skill – L-sits Complete as many rounds as possible in 15 minutes of: Row 250 meters 25 Push-ups
Strength/Skill – 10 mins. to find your 1 RM for the following complex – 1 Deadlift – 1 Clean (Hang or Power) – 1 Front Squat. This was a WOD this past weekend that Matt, Dillon, Lorissa, Lucy, Kevin, Ann, Mark and Diana did. The following eight competitiors: Your strength/skill – is where you were…
PARTNER WOD SATURDAY Strength/Skill – Burgener Skill Transfer For time: 10-9-8-7-6-5-4-3-2-1 reps of hang snatch (Below Knees), 95# (65#) 1-2-3-4-5-6-7-8-9-10 reps of ring dips