1 1/4/ Front Squat 5 x 5 – Not working with more than 80% of 1 RM
225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters
Appropriate scaling will be available
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Last day to order from catalog is Jan 5th. Lots of sand outside, please clean your shoes. Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees for anyone who arrives late!!! 10…
20 Min to complete: 3×8 Bench Press/ Superset w Decline Push Ups to failure 3×10 French Press/ Superset w 25 Bench Dips 3×10 DB Press/ Superset w 10 DB Flyes 5 RFT 20 Pistols 15 T2B 10 KBS 70/53
Strength/Skill: Back squats: 10 @ 60%, 8 @ 70%, 6 @ 80%, 4 @ 85% 40 Alt. Pistols 30 Deadlifts 155/115 20 Ring Dips 30 Cal on Rower 40 T2B Modifying your Double-Unders for Your Workout! Written by Lindsey Johnson Still working on getting that magical first D/U: When a workout comes up with double-unders…
Compliments of Matt P. Strength/Skill – Weighted Pull-up 5-5-4-3-2 10 RFT 4 Strict pull-ups 4 H.S.P.U. 12 Sit-ups 12 Pistols CLICK ON YOUR PIC, ENJOY!!!!!!!!!
Strength/Skill – Clean & Jerk NO OLY SHOES ON ROPE CLIMBS For Time 100 Double-Unders 2 Rope Climbs 50 Push Press 75/45# 2 Rope Climbs 100 Air Squats 2 Rope Climbs 50 Squat Thrusts 2 Rope Climbs NO OLY SHOES ON ROPE CLIMBS
No 10AM class today. JBo U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is…