Saturday, 1-19-19
“Bradshaw”
10 RFT:
3 HSPU 2:1
6 Deadlift 225/155
12 Pull-Ups (20 banded, 20 Ring Row)
24 D/U 3:1
*35 min Cap*
“Bradshaw”
10 RFT:
3 HSPU 2:1
6 Deadlift 225/155
12 Pull-Ups (20 banded, 20 Ring Row)
24 D/U 3:1
*35 min Cap*
EMOM for 9 min 3 sets of 5 Strict Press 3 sets of 3 Push Press 3 sets of 1 Split Jerk *Go heavyish* rest 3 min E2MOM for 12 min 2 Power Snatch + 1 Sq. Snatch * build to a heavy complex* 5 Min AMRAP 20 D/U 2:1 2 Man Maker 50/35
Snow day! We are closed.
Skill: 20 Min to work on Handstands, Strict HSPU or HS Walks WOD: EMOMx16 1. 10 Clean and Jerks 155/105 2. 10 Box Jump Overs 30″/24″ 3. 10 Snatches 155/105 4. 10 Pistols Alt *SCALE as needed*
Closed Thanksgiving. Friday: 8 and 9 am only. Christmas Party Dec. 15th. $20.00 pp 9 min EMOM Min 1- 5 Strict Press Min 2- 3 Push Press Min 3- 2 Split Jerk Same weight 4 RFT- 50 D/U 3:1 10 Hang Sq. Clean 115/85 10 Thruster 115/85 10 KBS 53/35 250m Row *22 min Cap*
8 and 9am classes today. Rope climbs tomorrow….shin protection!!! Partner WOD Buy-in: 300 Single Unders..Partner Planks …then… 20 Handstand Push-ups 40 Wall-Balls 20/14 50 Box Jumps 24/20 60 Sumo Deadlift High Pull 53/35 60 Weighted Sit-ups 45/30 50 Box Jumps 40 Wall-Ball 20 Handstand Push-ups …then… Sell-out: 2000m Row…partner planks
Deadlift waves E2MOM for 12 min Set 1 – 4 Reps @ 70% Set 2 – 2 Reps 82.5% Set 3 – 4 Reps @ 75% Set 4 – 2 Reps @87.5% Set 5 – 4 Reps @80% Set 6 – 2 Reps @90% Every 4min for 20 min (5 sets) complete 1rd of: 60…