Holiday schedule:
July 4th and 5th : 7,8,9 am only!
E2MOM x 10 min (5 sets)
4 Tempo Front Squats
Tempo= 3 sec descend, 3 sec at bottom, explode up, 2 sec at top (3302)
3 RFT :
400m Run
200m DB *Walk 50/35
*Walk= 50m right arm OH, 50m left arm OH, 50m both front rack, 50m both OH*
Buckley’s this Saturday night at 7. Let me know if you will be joining us for dinner! Strength: Snatch grip Deadlift 10 min to work up to a heavy double AMRAP in 15 minutes: 10 Burpee Box Jumps (24/20) 15 DB Push Press 53/35 50 D/U’s
Strength/Skill – 10 Mins. of Handstands : Holds, Push-ups or deficits or walk for new max distance!! 3 R.F.T 10 S.D.H.P’s 115/63 10 Left arm O.H. Walking Lunge 45/25 10 Hang Power Cleans 115/63 10 Right arm O.H. Walking Lunge 45/25
Running clock for 33 min 0-00:9:00 40 D/U 10 DB Snatch 50/35 4 Burpee Box Jump Over 24/20 9:00 – 12:00 rest 12:00 – 21:00 20 Wall Ball 20/14 5 M/U (5 Pull Up + 5 Dip) 21:00 – 24:00 rest 24:00 – 33:00 12 DB Deadlifts 50/35 10 DB Thruster 50/35 6 Weighted Walking…
-6,7, & 8 A.M. CLASSES ON LABOR DAY 9-3-12. NO EVENING CLASSES. -TUESDAY AND THURSDAY SCHEDULE CHANGE AS OF 9-5-12 (THURSDAY) 5 A.M. & 6 A.M. ONLY. THERE WILL NOT BE ANYMORE 7 A.M.’S Snatch Grip Deadlift HS AMRAP – 2 Minutes Athletes will spend two minutes at each couplet. The rep scheme will always…
Every 1:30 for 9min (6 sets) 3 Back Squats w/5 second pause in the bottom. start @ 50% 1RM BS and build if feeling good. Partner WOD: 30 Min AMRAP 100 Walking Lunges 80 Wall Ball 20/14 60 Pull Up 40 Power Clean 135/95 20 Burpee *Partner A works for 1min straight, while Partner B…
10 Deadlifts 285/205 30 KBS 70/53 40 Alt DB Snatches 70/45 50 Cal Row 150 D/U’s 50 Cal Row 40 Alt DB Snatches 70/45 30 KBS 70/53 10 Deadlifts 285/205