Yoga Sunday the 7th with coach Marcus @11 am. $15.00 per person. Don’t forget to bring your yoga mat. Anyone welcome!
2 RDs
10 Gobet Squats
10 Walking Lunges
30′ Duck Walk
Back Squats
3×10 @ 65%
With a partner
4 RFT
6 Rope Climbs
10 Bear Complexes 135/95
50 Walking Lunge each
*28 min Cap*
**1 person works at time except for the lunges, both partners do 50 lunges each at the same time**
Please start bringing a change of shoes. Sand is out of control!! Brewology Saturday night. Dinner at 6:30 drinks after. Let me know if you are coming for dinner, need a head count. Come for Drinks anytime. Strength- Work Up to 80% of 1 RM deadlift WOD- 24 Min EMOM Min 1: 4 Deadlifts at…
I have Tribal Game’s Tickets. Please see me if you pre-ordered. 7 RFT: 40 D/U 10 Burpee Broad Jumps 3 Deadlifts 275/205 100m Farmers Carry 45/30
Deadlift waves E2MOM for 12 min Set 1 – 4 Reps @50% Set 2 – 2 Reps @70% Set 3 – 4 Reps @60% Set 4 – 2 Reps @75% Set 5 – 4 Reps @70% Set 6 – 2 Reps @80% 18 min AMRAP 40 D/U 3:1 20 Alt. Pistols 5 Rope Climbs 3:1
Skill – L-Sits W.O.D. 5 Rounds for time 10- Pullups 15- Double Unders 10- Kettlebell Swings (53/35) 15- Overhead Squats (95/65) Laurie, Patricia, Vinny and Steve…we will get one of Krista!!!
Strength/Skill – Zercher Squats 6 x 2 ( It is new, go light work on mechanical efficiency) At 1:05 explanation on how to hold bar Three rounds of: Tire Flips Man makers 25/15 Straight Jump to a Candlestick – see video. It is the first one. D/U’s if you can’t do them, this is your…
Every 90 sec x 10 sets Power Clean & Push Jerk 3-3-3-2-2-2-1-1-1-1 Sets 1-3: 45-65% Sets 4-6: 70-85% Sets 7-10: 87.5%+ 15 min 1 Push Up 2 Plank Shoulder Taps 1 Wall Climb- tight form 2 Handstand Shoulder Taps 2 Push Ups 4 Plank Shoulder Taps 1 Wall Climb 4 Handstand Shoulder Taps….