From Wednesday July 11th Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes.
Strength/Skill – Power Snatch 3-3-3-3-3 TnG(Touch and Go)
“SQT”
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice
Next Friday the 22nd, join us as we celebrate Britt and Jon’s upcoming wedding @ Brewology!!! Next Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! Back Squat – 2×3 @70% 2×2@…
Strength/Skill – 1 Snatch High Pull + 1 Hang Power Snatch x 7 7 min A.M.R.A.P. 10 KB Swings 53/35 10 Medi Ball Cleans Randy For time: Power Snatch 75/55
10 Rounds for Time 10 Box Jump Overs 10 Sit-Ups 10 BB Thrusters 45/33 10 Reverse Lunges (1.5/1) 10 Push-Ups Begin each round with 40′ Bear Crawl
15 min Farmer’s Carry X3 100′ w 1 KB out to each side 100′ w 1 KB overhead 100′ 2 KB Front Rack Side Shuffle 18 Min AMRAP 1000/750m Row 50 OHS (135/95) 40 Push Ups 30 Pull Ups
2,2,2,1,1 Back Squats @ 100% of your 3 rep max( which is in your folder) – rest 2 minutes. Notes: Percentage is based off of 3RM. -then- Every 90 seconds for 15 minutes (10 total rounds): 21 Double-Unders 7 Pullups 3 Ground to Overhead Notes: The goal is to finish the effort having completed each…
Back Squat 3×10 @ 70% 7 Min Amrap: 15 Wall Ball 20/14 10 Squat clean 75/45 Rest 3 Min 7 Min Amrap: 15 Cal Row 10 Burpee on plate