Saturday 10-24-15

Tabata Push Ups Strength/Skill – Pistol Progressions 3 min AMRAP 5 hang power cleans (115/75#) 7 push press (115/75#) 9 box jumps (24/20″) 1:00 rest, x4 rounds

Strength/Skill – C&J 3-3-2-2-1 15 min AMRAP 5 Wall Climbs 10 T2B 15 m Broad Jump

Strength/Skill – 15 mins to practice, Handstand’s, HSPU’s HS Walks (Have a partner spot you/walk with you) Complete as many rounds as possible in 15 minutes of: 10 Kettlebell swings, 1.5/1.0 pood 10 Box jumps, 24 inch box 10 Ring dips IF YOU USE THE ROGUE RINGS HANGING FROM THE CEILING, THE STRAPS GET BACK…

For Time- Karen meets MOM 150 Wall Balls EMOM 100′ Shuttle Run

We are offering open gym hours 9 and 10AM on Sundays!!!!   6 RFT- 13 Thrusters 115/85 14 T2B   Front Squat – 65%x3, 70% x 3, 75% x 3, 80% x 3, 85% x 3  

EMOM X 12 Sets 1-3: 3 Snatches @ 65% Sets 4-6: 3 Snatches @ 70% Sets 7-9: 2 Snatches @75% Sets 10-12: 2 Snatches @80% WOD: 3 Min AMRAP- 5 SDHP 115/85 10 T2B Rest 2 Min 3 Min AMRAP – 6 Goblet Squats 53/35 12 Alternating 1 arm KBS 53/35 Rest 2 Min 3…