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Wednesday 10-7-15
Strength: Back Squat 4×4 @60% WOD: 500m Row rest 1 min 750m row rest 2 min 1000m row Strength: Push Press 5×5 @77.5%
Friday, 9-14-18
3RDs 10 BB OHS 10 BB Hang Power Snatch 10 BB Snatch Grip Deadlifts EMOM x 12 2 Sq. Snatch Build to a heavy double rest 2 EMOM x 4 Snatch Grip deadlift w/2 second pause at knee @90% 1RM Snatch For Reps- 4 Min AMRAP 200 D/U 2:1 AMRAP Burpee rest 2 min 4Min…
Tuesday, 3-21-17
WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. Strength: Back Squats 5X5 at your 5RM AMRAP 20: 10 Power Snatch…
Monday, 11-13-17
Strength: 2 Power Snatch + 1 Hip Sq. Snatch build over 6 sets starting @ 50%1rm Power Snatch 8RFT: 9 Pull Ups 3 Deadlifts 315/205 10 Box Jump Overs 30/24
Friday 8-21-15
WOD AND WINE TONIGHT! Bring a Partner!!! For Time – Run 800m(Scale row 1000m) 155/105 pound Clean and jerk, 21 reps Run 400 meters(Row 500m) 155/105 pound Clean and jerk, 21 reps Run 800 (row 1000m) *Scale as needed*
Friday, 10-26-17
15 min alt EMOM 1- 12 Ring Row 2- 15 BB Good Mornings 3- 4 DB Single Arm Hang Clean & Jerk (each arm) Tabata :20 on/ :10 off x8 Floor Press 95/65 SDHP 95/65 Thruster 95/65 Push Press 95/65 rest 1 min between tabata