Monday, 10-17-16
Strength:
Front Squat reps/Back Squat reps, do this at %’s of your front squat
65% x 4/7, 75x 4/7, 80% 4/5, 85% 4/5
Reps 12-10-8-6-4-2
Deadlift 225/185
Bar Muscle Up
200m run after each set
Similar Posts
Friday 9-18-15
Byadmin
Strength : Front Squat 3×3 @ 85% WOD: 20 Min AMRAP- 10 Push Press 115/85 10 KBS 53/35 10 Box Jumps 24″/20″ *Scale as needed*
Friday, 1-16-15
Byadmin
uStrength/Skill: Deadlifts: 10@50%, 10@55%. 10@60%, 10@65%, 10@70% 500m row – all out Rest 2:00 3 rounds w/1:00 rest between rounds 12 wall balls (20/14#) 10 C2B 8 pushups w/feet on box 6 box jump overs (24/20″) 4 DB manmakers (45/30#) 2 wall climbs
Monday, 2-13-12
Byadmin
Strength/Skill – HSPU’s/Double Unders/Pistols – Where ever you are weakest!! WOD 3 rounds for time of: 5 Muscle ups 10 Handstand push ups 15 Knees to elbows 20 Pistols (10 on each leg) 25 Push ups 30 Wall Balls (20#/14) 35 Double Unders
Tuesday, 1-10-17
Byadmin
Strength: Push Press – 3 Rep Max TnG 6 Rounds of :40s on / :20s off at each station: Station 1 – Row for Calories Station 2 – Burpees Station 3 – Kettlebell Swings (53/35)
Friday, 6-1-12
Byadmin
REMINDER MEMBERS – MEMBERS WHO WERE GRANDFATHERED INTO OLD PRICES ( BEFORE INCREASES TOOK EFFECT APRIL 15TH ) NEED TO KEEP THEIR MEMBERSHIP CURRENT/ NO LAPSES, IN ORDER FOR THOSE FEES TO REMAIN IN EFFECT. LAPSES WILL RESULT IN NEW CONTRACT FEES. Strength/Skill – Hang Squat Clean 3-3-3-3-3 Final weigh ins are today!!! For Time:…
Thursday, 11-1-18
Byadmin
Stone Work 4 RFT 50 D/U 2:1 25 T2B 12 Sq. Clean 165/115 *17 min Cap*