Saturday, 11-30-19
7 rounds for time:
15 Calorie Row
12 CTB Pullups
9 DB Thrusters 50/35
7 rounds for time:
15 Calorie Row
12 CTB Pullups
9 DB Thrusters 50/35
BRING CHANGE OF SHOES BRING CHANGE OF SHOES BRING CHANGE OF SHOES BRING CHANGE OF SHOES For time: 100 Wall Balls 100 KB Swings 100 Sit-ups 100 Walking Lunge 45/25
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Strength: Snatch Pull 5-5-3-2-1 EMOM for 6Min 5 Snatch Balance Open Wod 11.4 10 min AMRAP 60 Bar Facing Burpees 30 OHS 120/90 10 M/U’s
Warm up: 2RDs at easy pace 10 Light DB high pull to press 12 Air Squats 30 D/U 9min EMOM – Push Press iMn 1-3: 5 @ 70-75% of 1RM Min 4-6: 3 @ 80-85% Min 7-9: 1 @ 90% – 1RM *If it feels good go for a new 1RM* 15 min to complete…
Flight Simulator- 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken D/U’s Time cap of 20 minutes * You must stop between sets to start the next Open WOD 13.4 7 min AMRAP- 3 Clean and jerk 135/95 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk…
Good Friday hours: 8 and 9AM, 4 and 5PM. CLOSED EASTER SUNDAY!!! STRENGTH: 4X5 SNATCHES @50% 24 MIN EMOM MIN1: 5 DEAD LIFTS 315/225 MIN 2: 12 RING DIPS MIN 3: 12 BOX JUMPS 24″/20″
Strength/Skill – 10 MIN EMOM Even min. 5 High Hang Power Cleans (Light Weight A.F.A.P.) Odd min. 5 Burpees For time 5 Clean and Jerks, 205/145 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats) 30 S.D.H.P. 75/45 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)…