Saturday, 6-24-17
“Fight Gone Bad”
3 Rounds:
1:00 at each station:
Wallballs (20/14#)
Sumo Deadlift (75/55#)
Box Jumps (20″)
Push Press (75/55)
Row for Calories
Rest
“Fight Gone Bad”
3 Rounds:
1:00 at each station:
Wallballs (20/14#)
Sumo Deadlift (75/55#)
Box Jumps (20″)
Push Press (75/55)
Row for Calories
Rest
Can you say “BEETLEJUICE”? Eat up!!!! HAPPY THANKSGIVING!! Thursday 6 am only no PM Classes Friday 6,7& 8am only no PM Classes . Friday Partner WOD Friday Partner WOD Friday Partner WOD Skill/Strength – 2 Rounds of : Burgener Warm-up & Skill Transfer as a group 3 R.F.T. 30 Wall Balls 20/14 20 Power Snatches…
For time: 3 RDs 800m Row 600m Run … followed by … 3 RDs 30 Weighted Sit Up 50/35 (GHD) 18 /12 AAB Cal 100′ HS Walk (Bear Crawl) *30 min Cap* Weekly Midline/extra credit- 3 Rounds, resting 2:00 between: 100′ Single DB OH Walking Lunge 30 Weighted AbMat Sit-Ups 10 Romanian Deadlifts 3 Sets:…
Partner WOD: For time – 21 Cal Row 21 Thruster 95/65 then… 21 Thruster 21 Cal Row (Partner A goes first completes the cal row then thruster and rests while partner B completes cal row and thrusters. Once partner B is done with cal row thruster partner A starts Thruster cal row…) *10 Min time…
“Adrian” Seven rounds for time of: 3 Forward rolls 5 Wall climbs 7 Toes to bar 9 Box jumps, 30″ box U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad,…
Follow the path of the bar Strength/Skill – O.H. Squats 10-9-8-7-6-5-4-3-2-1 O.H. Squats 135/95 K.2.E. 6 Pistols (3L) (3R) after each round
Warm up 2 rd of Cindy 10 min to complete 5×6 Weighted Push Up build to heavy 6 For time: Buy in – 1 mile Run… then 4 RFT 20 SDHP 95/65 10 HSPU 2:1 5 TGU 40/20 *20 min Cap*