3RDs
10 BB OHS
10 BB Hang Power Snatch
10 BB Snatch Grip Deadlifts
EMOM x 12
2 Sq. Snatch
Build to a heavy double
rest 2
EMOM x 4
Snatch Grip deadlift w/2 second pause at knee @90% 1RM Snatch
For Reps-
4 Min AMRAP
200 D/U 2:1
AMRAP Burpee
rest 2 min
4Min AMRAP
50 Pull Ups
AMRAP Burpee
rest 2 min
4 Min AMRAP
50 Box Jump 24″/20″
AMRAP Burpee
Strength: 10 min EMOM Power Cleans 3 @ 70-80% Every minute on the minute for 15 minutes. Alternate between: 20/15 Calorie row 15 Overhead squats 95#/65# 9 Burpees
Strength: Every 90 sec for 8 sets perform: 5 C&J @ 70% + 5 Push Ups Deadlift 7 X 1 Going for Max Effort 12 Min AMRAP 6 Power Snatches 115/75 12 K2E
Steve Browning and Bob Golden have both retired. We thank them for their service. Come join us at 10am for coffee and bagels! 5 RFT 400m Run 30 T2B 20/15 AAB Cal 10 Power Cleans 185/125 *30 min Cap*
Strength/Skill – S.D.H.P 3-3-3-3-3 TnG 5 Rounds for time of: 10 Burpee box jump overs 10 S.D.H.P. 95/65 10 One arm D.B. Thrusters (5L) (5R) Rest 1 minute b/t rounds…you gonna need it!!!!! Click her to register/donate to 31 Heroes Project
Srength – Front Squat 3-3-3-3-3 W.O.D. – “Holbrook“ Ten rounds, each for time of: 50/35kg Thruster, 5 reps 10 Pull-ups 100 meter Sprint Rest one minute Record slowest and fastest times US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC,…
Closed Thanksgiving. Friday: 8 and 9 am only. Christmas Party Dec. 15th. $20.00 pp Thanksgiving with the girls For Time – “Angie’s” House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats “Helen’s” House 400 meter Run 21 Kettlebell Swings (53/35) 12 Pull-Ups “Fran’s” House 21 Thrusters (95/65) “Nancy’s” House 400 meter Run…