Saturday, 12-1-18
Hero Wod
“Small”
3 RFT
1000 meter Row
50 Burpees
50 Box Jumps 24/20
800 meter Run
Hero Wod
“Small”
3 RFT
1000 meter Row
50 Burpees
50 Box Jumps 24/20
800 meter Run
PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. Afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Well, it’s that hot time of year. The…
OHS 7×3 @60% of 1RM 6min AMRAP Row 10 Cal 5 Burpee over ERG Rest 2 min 6min AMRAP 5 Thruster @115/75 10 Box Jump 24/20 rest 2 min 6 min AMRAP 5 Deadlifts 315/205 10 KBS 53/35
Deadlifts 20 Min to work up to a heavy single. Ex. of weights: 3 reps @ 60% 3 reps @ 65% 3 reps @ 70% 2 reps @ 75% 2 reps @ 80% 2 reps @ 85% 1 rep @ 90% 1 rep @ 90%+ 1 rep @ 90%+ 42 Wall Balls 20/14 21 Deadlifts…
7 min EMOM Min 1 – 7 Hang Squat Cleans + 1 Push Jerk Min 2 – 6 Hang Squat Cleans + 2 Push Jerk Min 3 – 5 Hang Squat Cleans + 3 Push Jerks Min 4 – 4 Hang Squat Cleans + 4 Push Jerks Min 5 – 3 Hang Squat Cleans +…
HERE YOU GO MADDIE !!! IT’S POSTED ON THURSDAY NIGHT In Teams of 3: 100 Calorie Row 100 Deadlifts 135/95 80 Calorie Row 80 Power Cleans 60 Calorie Row 60 Front Squats 40 Calorie Row 40 Push Jerks 20 Calorie Row 20 Bear Complex
Strength: Back Squats: 5 @ 65% 3 @ 75% 1 @ 85% EMOM for 5 sets 4 reps at 75% of 1 RM AMRAP 12: 10 Power Snatches 95/65 10 Wallballs 20/14 Begin Each Round with 40′ Bear Crawl