Monday, 8-5-19
15 min to complete
5 sets of 3
Back Squats
start at 75% and build
15 min AMRAP
21 Russian Swings 70/53
14 KB Lunges 70/53
7 Push Jerks 165/115
15 min to complete
5 sets of 3
Back Squats
start at 75% and build
15 min AMRAP
21 Russian Swings 70/53
14 KB Lunges 70/53
7 Push Jerks 165/115
Every 2 min for 10 min 1 Snatch High Pull + 1 Power Snatch + 2 Mid hang Power Snatch For time: 25 Power Snatch 115/85 50 Burpee Box Jump Over 24″/20″ 50 Power Snatch 75/55 100 Box Jump Over 24″/20″ *22min Cap*
Money is due on all pre-orders! With a running clock to 30 min- 0:00 21-15-9 Power Clean 135/95 HSPU At 10:00 15-12-9 Hang Squat Clean 135/95 OHS 115/85 (one bar) At 20:00 12-9-6 Squat Clean 135/95 HR Push Up At 27:00 MAX D/U
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 12 Min EMOM Min 1- 30 Toe Taps Min 2- 20 K2E in V-sit Min 3- 20 Hollow Rock 3 RDS 50 D/Us 21 T2B 50 D/Us 15-12–9 Front Squats 135/95…
Strength: Pause Back Squats 3 X 5 reps @ 50% using a 5 second pause at the bottom Partner WOD As many rounds as possible in 20 minutes 10 Thrusters 65/45 10 Burpees 20 Partner Wall Ball sit-ups 50 D/U’s or 100 Singles together Teammate 1 starts with thrusters Teammate 2 starts with burpees Then…
No 6 and 7 pm classes today. Come watch Janel and Matt at the Tribal Games. C&J 5@70% 4@75% 3@80% 2@90% 2@80% 15 MINUTE ASCENDING LADDER 1 PUSH PRESS 135#/95# – 1 PULL UP – 10 DOUBLE UNDERS 2 PUSH PRESSES – 2 PULL UPS 20 DOUBLE UNDERS 3 PUSH PRESSES – 3 PULL…
15 min to complete: 4×8 Heavy Bent Over Rows 4×8 Bent over DB Row 4×15 Banded face pulls 4 x 10 Seated Banded lat pull down 5 Rrds for reps (19 min): 1 min Hollow Rock 1 min AAB Cal 1 min D/U 1 min Rest