Saturday, 7-20-19
“Dicko”
3 RFT
29 Push-Ups
6 Hang Power Cleans 110/75
29 AbMat Sit-Ups
6 Push Presses 110/75
29 Pull-Ups
6 Overhead Squats 110/75
29 Kettlebell Swings 53/35
“Dicko”
3 RFT
29 Push-Ups
6 Hang Power Cleans 110/75
29 AbMat Sit-Ups
6 Push Presses 110/75
29 Pull-Ups
6 Overhead Squats 110/75
29 Kettlebell Swings 53/35
“Abbate” 1 Mile Run 21 Clean & Jerk 155/105 800m Run 21 Clean & Jerk 1 Mile Run *Finish it*
Tabata :20 on/ :10 off Box Jumps 24/20 KBS 53/35 Ring Dip Wall Ball 20/14 Floor Press 115/85 Skill Work
Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. E2MOM for 10 min 3 Tempo Strict Press + 2 Split Jerk Tempo starts at the top = 5 Second down to shoulder, zero at shoulder, explode to over…
“MURPH” Times: 8 A.M & 9:30 A.M. Saturday! BBQ @ 12:30, please bring your favorite Paleo Dish. Strength/Skill – Weighted pull-up 3×5 — 5 min AMRAP: •5x Handstand push-up •1x Rope climb 5 min AMRAP: •8x Supine ring-row •8x Hand release push-up 5 min AMRAP: •30m Farmer’s walk 53/35 •8x Goblet squat 53/35
W.O.D. Strength – In 12 minutes work up to a 2 rep max Deadlift 50-40-30-20-10 Double Unders Walking Lunges
Be the first person to get straight across or down with Bingo and win a pair of Kryptonite socks!!! Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday. Tabata Sit Ups Planks Med Ball Twists 21-18-15-12-9 AAB Hang Power Snatch @ 50% of 1RM