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
12 min EMOM Min 1:3 Back Squats Min 2:12 Box Jumps FOR TIME 50 – 40 – 30 – 20 – 10 Wallball Shots 20/14 Weighted Sit Ups 45/30
Every 90 sec for 12 min 2 Push presses + 1 Split Jerk Start @60% and build if you can. 14 min AMRAP 8 Thrusters 95/65 10 Box Jumps 24/20 2 Deadlifts 275/185
Strength: EMOM for 9 min 3 position Clean: Floor, below knee, above knee between 65 and 75% of 1RM E2MOM for 10 min 5 Back Squats @ 75% Drive out of the hole as fast as possible. 15 min AMRAP 10 Strict Presses 20 Ring Rows 30 Reverse Lunges
Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary. Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled. Strength: Deadlifts: 5×5 Between 75 and 85% For time: 400 M Run 50 WB Shots…
Reminders: No open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. Strength/Skill: 7 X 5 Back squats 3 RFT 25 wall Balls 20/14 25 KBS 70/53
15 min EMOM min 1: 4 Front Squats 225/155 min 2: 3 Power Cleans 225/155 Min 3: 2 Power Snatches 225/155 27-18-9 reps for time of: Pistols Handstand Push-up