Saturday, 1-18-20

Every 1:30 for 9 min 3 Front Squats @ 85+% of 1 RM (Warm up to 85% before time starts) For time: 150 D/U 3:1 30 Thruster 115/85 30 Pull Up 2:1(banded or RR) 30 HSPU 2:1 20 Thruster 135/95 20 C2B (25 P/U, 30 Banded, 40 RR) 20 HSPU 2:1 10 Thruster 155/105 10…

Please be reminded that Tues./Thurs. a.m. hours are 6 a.m.-7a.m. only Clink on this to see Kelly D.’s first double unders!!! Skill – Muscle-ups W.O.D. – For time 60 Double Unders 50 Wall Balls 40 Double Unders 30 KB Swings 1.5/1.0 20 Double Unders 10 Muscle Ups / 20 Jumping Muscle Ups

Strength: Bench Press 6X3 24 min EMOM Min 1- 10-15 Push Ups Min 2- 15 KBS 53-35 Min 3- 20 Good Mornings Min 4- 30 Med Ball twists

Congratulations to Matt and Mike. They qualified for the 2017 Granite Games!   Strength: Power Snatch – Not TnG 4×2 @40% (technique warm up) 1×3 @ 50% 2×3 @60% 1×3 @70% 7min AMRAP: 15 Wall Ball 20/14 10 Sq. Clean 75/55 *rest 3 min* 7 Min AMRAP: 10 Alt. DB Snatch 45/30 10 Burpee Box Jump…

WOD AND WINE FRIDAY NIGHT! 4 Rounds – AFAP! Run 400m / Rest 1:00 Run 200m / Rest 3:00 10×3 Deadlift 75-85% *Scale as needed*

  W.O.D. 8 min AMRAP 10 wall balls (20/14) 10 Knees 2 Elbows Rest 2 min 8 min AMRAP 1 rope climb (3 to 1 ascents) 30 double unders (3 to 1) Rest 2 min. 8 min. AMRAP 10 Goblet Squats(55/35) 10 Goblet Lunges Score total rounds.