Saturday, 1-5-19
3 RFT
25/20 Cal Row (20/15 AAB Cal)
12 Devil Press 50/35
6 Rope Climb
3 RFT
25/20 Cal Row (20/15 AAB Cal)
12 Devil Press 50/35
6 Rope Climb
Gray sweat shirts are in, as well as men’s T’s. Sale on Black women’s T’s and Sweatshirts. 0-8min 800m run 8 Clean and jerks 95/65 Max HR Push Ups 10-17min 600m run 6 C&J 115/95 Max walking lunges 19-25min 400m run 4 C&J 135/105 max man makers 35/25
6 min EMOM 3 Hang Power Clean + 2 Power Cleans + 1 Clean @ 70-80% 4 Rounds: 1 min- Ring Push ups 1 min- Deadlifts 135/95 “Fran” 21-15-9 Thruster 95/65 Pull up After WOD’s are your time for skill work on “open” skills you need to personally work on (d/u’s, c2b pull ups, t2b,…
Tuesdays & Thursdays we will be adding a 7PM class. We will be starting a 30 day Paleo Challenge Monday Oct. 1st. Weigh ins will be all day Monday. Here are some Details ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports…
Strength: 10 min EMOM Even: 5 M/U’s Odd: 2 Deadlifts @ 85% WOD: 7RFT- 15- Wall Ball 20/14 12- t2b 9- Burpees
Strength/Skill – A – 2-pos Clean (floor,under the knee) X 4 B – Jerk behind the neck + Jerk (85% of 1RM) X 5 (From Rack) 5 Rounds for time: 10 Thrusters (95 / 65 lbs) 10 Walk out/Walk in Push-ups
For Time: 115/85 pound Shoulder press, 10 reps 115/85 pound Overhead squat, 15 reps 115/85 pound Push press, 20 reps 115/85 pound Front squat, 25 reps 115/85 pound Push jerk, 30 reps 115/85 pound Back squat, 35 reps