Monday 8-31-15
Perfect Squats: 3X10 @ 60% (SLOW)
For Time –
5 Rope Climbs
15 Deadlifts 315/225
25 Pull ups
35 Wall Balls 20/14
45 Burpee
90 ft, farmers carry w/plates 45#/25#(Yes, two plates)
Perfect Squats: 3X10 @ 60% (SLOW)
For Time –
5 Rope Climbs
15 Deadlifts 315/225
25 Pull ups
35 Wall Balls 20/14
45 Burpee
90 ft, farmers carry w/plates 45#/25#(Yes, two plates)
20 RFT: 3 Clean and Jerk 185/125 6 burpees to target 9 Wall Ball 20/14 40 Min Cap *Scale as needed*
Strength – You might not want a strength before you do this one!!!!! W.O.D. 21-15-9 Hang Squat Clean 95/65 Turkish Get-Ups 35/25
15 min Snatch High Pull 3@95 3@100 2@105 % of 1RM Power snatch 5X1 Increasing weight GI Jane 100 Burpee Pull ups
Muscleuppaleo samples in the fridge. Help yourself to one. Use discount code Summer2018 for 15% off your order. 3RDs 10 BB Power Clean 8 BB Push Jerk 10 Jumping Lunges 10 Squats EMOMx 12 2 Power Clean +1 Split Jerk Build to a heavy Single 4 RFT 400m Run 15 Sq. Cleant Thruster 115/85 *22…
Warm up: 3 RDs 200m Run 25 D/U 10 Push Up 30 Min to complete 4×8 RDL w/1DB (each leg) 4×12 Glute Bridges (two legs) 4×6 Tall Box Jumps with step down 4x 6 Bulgarian Split Squats w/weight (each leg) 5 Plank Circles 8 min AMRAP 50 D/U 25 Wall Ball 20/14 10 Weighted Sit-Ups…
CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING FRIDAY 11/23 AM HOURS ONLY 6,7,8 & 9 A.M. ONLY. NO EVENING/PM CLASSES Skill – JERK PRESSES FROM SPLIT 3-3-3-3-3 Strength – MIXED GRIP PULL-UPS 10-10-10-10 (SCALE TO LEVEL) “Tabata’s” Squats Chest and Chin to the Deck Push-ups Sit-ups Box Jumps – 20/24