Reminder: no 5 am classes this week.
35 min running clock:
6 min EMOM
3 Front Squat @ 60-75%
rest 5 min
12 min EMOM – Not TnG. Work Technique
Min 1-4: 2 Power Snatches 50-60% 1RM
Min 5-7: 2 Power Sntaches 60-72.5%
Min 8-9: 1 Power Snatch 72.5-80%
Min 10-12: 1 Power Snatch 80%+
( NOT TnG on the doubles, set up every time to have each rep look the same)
rest 5 min
7 min EMOM
8 Box Jump Overs 24/20″
6 DB Snatches 50/35
32 Min EMOM Min1- 6 Power Cleans 155/105 Min 2- 10 Back Squats Min 3- 5 DB Burpee Box Step Overs 50/35 20″/18″ Min 4- 20 D/u’s + 5 Pull Ups
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Spots left for the 10:30 am heat only. We will be going to JC’s Saturday night , May 12th…Save the date! Murph will be 5-26!! Warm Up: 3 rds at easy pace 10 Good Morings w/bb…
Strength/Skill: 12 min EMOM 40 D/U 5 Front Squats 165/110 10 minute AMRAP Climbing ladder 3/3, 6/6, 9/9, 12/12 etc. Deadlift (185/125#) T2B rest 2 min Max Pull Ups in 5 min. Adv. 20 per min. Beg. 15 per min.
Friday the 22nd, join us as we celebrate Britt and Jon’s upcoming wedding @ Brewology!!! Next Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! “For time: 5 Rope Climbs 3:1 75…
32 Min EMOM- Min 1: 10 Wall Balls 20/14 Min 2: 5 Sq. Cleans (you choose weight) Min 3: 10 Burpee Min 4: 20/15 Cal Row 10 Min Handstand Work