No 5am class today!
I’d like to welcome our newest challenge members. We have a great 6 weeks ahead of us!!
Warm up with a partner:
100, 200, 300, 200, 100m interval rowing.
Strength:
Front squat
Heavy single
10 min amrap:
20 wall ball
35 d/u’s
Rest 3 min
For time:
20 mu
0:00 – 10:00 complete “Annie” 50-40-30-20-10 D/U Sit Up 10:00 – 40:00 with a partner complete “Maggie” 5 RFT 20 HSPU 40 Pull Up 60 Alt. Pistols
NO EVENING CLASSES TODAY. Strength/Skill – Halting Clean Deadlift + Hang Clean + Clean – work up to a heavy “DOABLE” single..NOT A ONE REP MAX Three sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Box Jumps (24″/20″) 60 seconds of Push…
3-Position Clean- (floor, below knee, above knee) + Jerk 60%x1 65%x1 70%x1 75% x 3 sets 15 Min AMRAP- 6 OHS 135/95 12 t2b 18 Wall Ball over the shoulder 20/14
Holiday schedule: July 4th and 5th : 7,8,9 am only! 5 RFT: 14/10 Cal Row 21 T2B 28 DB Snatch 50/35 *25min Cap*
Teams of 3 For Time: 100/75 Calorie Row 100 Box Jump Overs 24/20 100 Power Snatches 95/65 100 Thrusters 95/65 100 Chest to Bar Pull-ups 100 Thrusters 95/65 100 Power Snatches 95/65 100 Box Jump Overs 24/20 100/75 Calorie Row *30 min cap*
CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING FRIDAY 11/23 AM HOURS ONLY 6,7,8 & 9 A.M. ONLY. NO EVENING/PM CLASSES Skill – Thruster Efficiency Strength – 7 Thrusters on the Minute – 73/115 For 6 minutes, AMRAP on the 7th Minute. You may NOT drop the bar on your 7th minute. Rest 2 minutes…