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: 6×3 Thruster (from a rack) *all sets at @45% of 1rm Front Squat* WOD: 21 Handstand Pushups, 21 Ring Dips, 21 Pushups 30/20 Calorie Row 15 Handstand Pushups, 15 Ring Dips, 15 Pushups 30/20 Calorie Row 9 Handstand Pushups, 9 Ring Dips, 9 Pushups 30/20 Calorie Row
Strength: E2MOM for 12Min 8 Power Snatch 95/65 (75/55) With a partner complete “Marston” 20 Min AMRAP 1 Partner Deadlift 405/285 10 T2B 15 Bar Facing Burpee Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned…
Rope Climbing and Running are in the WOD. Bring appropriate attire, sneakers and socks Strength/Skill – Clean & Jerk Complete as many rounds in 20 minutes as you can of: 1 Rope Ascent 95/65 pound Clean and Jerk, 15 reps Run 400 meters
For time: 50 Kettlebell Swings 53#(35#) 50 Ab mat sit ups 40 DB push press 40#(25#) 40 SDHP 53#(35#) 30 Box jumps 24″(20″) 30 Walking lunges 20 Strict pull ups 20 Pistols Every 2min on the min 1 Man Maker
Strength/Skill – Double Unders 10-9-8-7-6-5-4-3-2-1 Turkish Get-Ups 1 Rope Ascent (Scalability will be provided by Coach Mariana) BRING YOUR TUBE SOCKS
WE WILL START THIS WOD AT 10 MIN PAST THE HOUR. BE ON TIME TO STRETCH AND WARM UP. Emily 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an…