Monday, 10-1-18

Closed for Thanksgiving. 9AM class Friday. No PM classes. 14 min EMOM odd 3 Bench Press @ 70% even 10 Med Ball Cleans 20/14 Helen 3RFT 400m Run 21 KB Swings 53/35 12 Pull Ups

Team Karabel In teams of two, 20 rounds for time: 3 Power snatch, 135# (95#) 15 Wall balls, 20# (14#) 1 partner works at time, partners alternate rounds.

Strength/Skill – K.B./D.B One Arm Snatch W.O.D. # 1 – 7 min A.M.R.A.P 10 Squat Cleans 135/95 20 Ab Mat Sit-ups W.O.D. #2 – 4 R.F.T. 400m Run 15 Push Jerks 135/95

We would like to say thank you for particpating in Fight Gone Bad 6. We raised a total nine hundred and forty dollars. The W.O.D. went very smooth and there were some P.R.’s set. For the first timers you can understand why this was named Fight Gone Bad, especially after the effort you put forth….

WOD @ Bottom of Page Details ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat on your body. Participants should commit to a diet…

Strength/Skill – EMOM – 6 Mins – 2 TnG Power Snatches +  1 O.H.S. – Starts @:15 mins past the hour.. 5 Rounds: -10 Power Snatch 95#/65# -10 Pull Ups -10 Pistols(Sub 30 Squats Or Banded Pistols) -10 Handstand Push Ups(Several Scaling Options) *20 Minute Cap*