Monday, 9-11-17
“10 min EMOM
1- 5 Strict press @70% 1RM
2- 7 Bent Over Row with SP weight
25 min Descending ladder AMRAP
100m run
20 Burpee
100m run
19 Burpee
100m run
18 Burpee
100m run….
…100m run
1 Burpee”
“10 min EMOM
1- 5 Strict press @70% 1RM
2- 7 Bent Over Row with SP weight
25 min Descending ladder AMRAP
100m run
20 Burpee
100m run
19 Burpee
100m run
18 Burpee
100m run….
…100m run
1 Burpee”
Strength/Skill – Hang Power Clean – 5 x 3 TnG 2014 Regional Event 4 21-15-9-6-3 reps for time of: Strict handstand push-ups 195/125-lb. front squats Burpees
Strength/Skill: Clean Pull + High Hang Power Clean + Clean X 8 #1 7 min AMRAP Max Wall Balls 20/14 EMOM stop and complete 5 Burpees #2 10 min AMRAP 35 Sit Ups 10 unbroken Backsquats w. 2 second pause at the bottom.
Strength: 8min EMOM Starting at 60% 2 Clean High Pulls + 1 Power Clean WOD 10 Hang Power Cleans 155/115 50 Weighted Sit ups 35/25 8 Hang Power Cleans 40 Weighted Sit ups 6 Hang Power Cleans 30 Weighted Sit ups 4 Hang Power Cleans 20 Weighted Sit ups 2 Hang Power Cleans 10 Weighted Sit ups
15 min to get your 2RM push Press Complete as many rounds as possible in five minutes of: 3 Deadlifts, 275#(185#) 7 Push press, 115#(75#) Strength/Skill – 5-3-3-1 Hang Power Clean, 5-3-3 are TnG
Closed Thanksgiving. Friday 8 and 9 am classes only. Christmas party Dec. 16th. Pot luck. Please sign up at the front desk. Strength: Strict Press 5×5 Close Grip Bench 4×10 Alex Viola 29, of Keller, Texas, assigned to 3rd Battalion, 7th Special Forces Group (Airborne), Eglin Air Force Base, Fla.; died Nov. 17, 2013 in…
Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us. Let’s join and celebrate her new endeavor. Strength: 5×3 strict press climbing in weight 3×3 Push Press climbing in weight 3×1 Push Jerk climbing…