Murph is Saturday, May 27. Please sign up
for BBQ.
Strength:
Every 90 sec:
1 Power Clean + 1 Push Jerk + 1 Split Jerk starting at 60% and increasing by 10 lbs until Failure.
15 min AMRAP
10 Hang power cleans (135#/95#)
20 Wall Balls 20/14
30 Mountain Climbers
40 Sit Ups
20 min A.M.R.A.P. 1 Wall Climb + 6Llateral Wall Walks 20 Waiters Lunges w/ Plate 10 R, 10 L 45/25 (D.B.’s O.K.!!) 40 D/U’s…(3:1) …..cool down, not part of WOD, not required,, but recommended after all that pushing and overhead Pullups 10-10-10 BEG 15-15-15 INT 20-20-20 ADV
Christmas Party is Dec 16th. please sign up at the front desk. 10 Min EMOM EVEN- 10 HSPU ( 15 Scaled ) ODD- 5-7 Bar MU (5 Pull up +5 Dip) rest 2 min 12 Min EMOM Even-50′ Sled Push 150/100 (10 Weighted lunge45/30) ODD-10 Ring Dip (15 Scaled/assisted Dip) rest 2 min 10 min…
From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Strength/Skill – Deadlift 5-5-5-5-5 TnG (Touch and go) 21-15-9 reps for time of: 225/185 pound Deadlift 95/65 pound Thruster
“FRAN” 21-15-9 Thruster 95/65 Pull Up *12 Min Cap* Strength: Strict Press- start @ 50% 1rm strict press 2×5 2×3 4×1 Push Jerk- 5×3 start at last weight of strict press
With Partner 30 Min AMRAP 400 m Row 30 Box Jumps 24/20 20 Thrusters 75/55 10 Man Makers 53/35 Break reps up anyway you like
10 min EMOM 1 Push Press and 1 Push Jerk work towards a heavy double 5 rounds for time: 5 Thrusters 135/95 10 Burpee Box Jump Overs 24/20 15 CTB Pull ups