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
NO 5AM CLASS. 6 AND 7AM STILL A GO. HOWEVER CHECK WEBSITE FOR ANY CHANGES IN THE MORNING. AS OF RIGHT NOW EVENING CLASSES ARE CANCELLED. AGAIN CHECK WEBSITE IN THE AFTERNOON SHOULD THAT CHANGE. CHALLENGERS, WE WILL MAKE UP THIS CLASS AT THE END OF THE CHALLENGE. Strength/Skill: Power Snatches 4X 3 min AMRAP…
“Mile Gone Bad” Run 400 meters25 Wall Balls (20/14)25 SDHP (75/55)25 Box Jumps (24/20″)25 Push Press (75/55)Run 400 meters25 Wall Balls 25 SDHP 25 Box Jumps25 Push Press Run 400 meters25 Wall Balls 25 SDHP 25 Box Jumps25 Push Press Run 400 meters
8AM AND 9AM CLASSES ONLY! Barbells For Boobs tomorrow. If you haven’t already done so, register on our facebook page. Strength/Skill – Tabata D/U’s “The Bear” Complete five rounds of seven sets of the following complex for max load: Power clean Front squat Push press Back squat Push press Once the complex is started, all…
NO 5AM THIS WEEK! Strength: Snatches: 5×3 TnG increasing weight. Climbing Ladder for 12 Minutes 3 Power Snatches, 3 OHS 6 Power Snatches, 6 OHS 9 Power Snatches, 9 OHS 12 Power Snatches, 12 OHS….. Rx – 135 / 95
With a partner- 5 RFT : 1000m Row 5 Rds of “Mary” Mary = 5 HSPU 2:1 10 Alt. Pistols 15 Pull Up (20 Banded, 25 RR)
9 am open gym. Marcus will be there doing a private, so you are on your own!! 31 Heroes Aug 5th. Don’t forget to make a donation on our FB page. Strength: Push jerk + Split – 2+1×7 @60-80% of 1RM Push Jerk (2 Push jerk +1 split) JT meets Isabell 21-15-9 HSPU Ring…