Monday 6-29-15
Every 90sec – 2 Power Snatch + 1 Full snatch @70-80% for 5 Sets
4RFT:
5 – Muscle Ups
10 – Single Arm DB OHS 45/30
15 – GHD Sit Up
200m Run
Every 90sec – 2 Power Snatch + 1 Full snatch @70-80% for 5 Sets
4RFT:
5 – Muscle Ups
10 – Single Arm DB OHS 45/30
15 – GHD Sit Up
200m Run
9 and 10am classes only today! “12 Days of Thankfulness” 1 30 D/U’s 2 Muscle-Ups/ jumping 3 Goblet Squats (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Lunges with Dumbbells (55/35 lbs)…
Gym is open….Thank you Nate!!
Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. Teams of 3, AMRAP 30: 7/5 AAB Cal ( 10/7 Cal Row) 10 Medball Squat Jumps 20/14 5 Power Clean and Jerks 1st 6 Rounds – 95/65 2nd 6…
Strength – Push Jerk 5-5-5-5 W.O.D. Tie a five-pound plate to hang an honest 18″ above your tiptoe reach and complete 5 rounds for time of: 50 Jump and touch 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups W.O.D. Demo
JC’s tomorrow Night! Bring Sally Up “Filthy Fifty” For time: 50 Box jump 24″/20″ 50 Jumping pull-ups 50 KBS 53/35 50 Walking Lunges 50 Knees to elbows 50 Push press 45/35 50 Back extensions 50 Wall balls 20/14 50 Burpees 50 D/U *30 min CAP*
2 RFT- 400m Farmers Carry 40/25 75 2-KB Deadlifts 40/25 50 2-KB Front Squats 40/25 25 2-KB Thrusters 40/25