Saturday, 11-16-19
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk.
27-21-15-9 reps for time:
Calorie Assault Bike
Toes to Bar
DB Push Press 50/35
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk.
27-21-15-9 reps for time:
Calorie Assault Bike
Toes to Bar
DB Push Press 50/35
Strength/Skill – Tall Clean (This is a skill for most, it is new) 3-3-3-3-3 21-18-15-12-9-6 S.D.H.P. 95/65 Wall Balls 20/14
We are offering open gym hours 9 and 10AM on Sundays!!!! Push Jerk 60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM 30 Min EMOM- Min 1- 10 Pull Up( 7 if Strict) Min 2- 10 Push Up Min 3- 15 Squat Min 4- 10 Dip Min 5- 8 KB Hang Power Clean…
Power Snatch + Sq. Snatch – 2+2 x 5 @60-75% 1RM PS (Drop between each rep. Perfect set up before lifts) 10-1-10 Burpee to plate Weighted Sit Up 45/30
Strength/Skill – Bench Press 5-4-3-2-1 I LOVE BURPEES!! 10 burpees 10 burpees jump over the box 24/20 10 burpee pull-ups 10 burpee wall balls 20/14 10 wall walk burpees 10 burpee broad jumps 10 db burpee thrusters 25/35 10 pistol burpees (these were to be bastard burpees but the tires were too wet) 10 burpee…
Strength/Skill – Split Jerk 60×2, 65×2, 70×2, 75x3x2, 80x3x2 7 min AMRAP 10 Front Squats 115/85 10 Pull-ups Rest 4 Minutes 7 min AMRAP 10 Burpees (Bar facing, over your deadlift bar) 10 Hang Power Snatches (95/65)
WOD: 6 rds for max reps 1 min row for cals 1 min burpee 1 min d/u 1 min rest Strength: Front Squat 3×5 60%, 65%, 70%