Saturday, 9-8-18
For time:
50 T2B
3 Rope Climbs 3:1
50 Front Squats 135/95
3 Rope Climbs
25 Wall Climb
3 Rope Climbs
25 Deadlifts 185/125
3 Rope Climbs
Bring shin protection
35 min Cap
For time:
50 T2B
3 Rope Climbs 3:1
50 Front Squats 135/95
3 Rope Climbs
25 Wall Climb
3 Rope Climbs
25 Deadlifts 185/125
3 Rope Climbs
Bring shin protection
35 min Cap
Deadlifts 6 x 3 @ 70% Every 5 minutes for 25 minutes 90 D/U’s15 T2B30 Push Ups
18-15-12-9 Wall Ball SDHP (35#/53#) Box Jumps Push Press (65#/95#) Toes-2-Bar
Closed Thanksgiving. Friday: 8 and 9 am only. Christmas Party Dec. 15th. $20.00 pp Thanksgiving with the girls For Time – “Angie’s” House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats “Helen’s” House 400 meter Run 21 Kettlebell Swings (53/35) 12 Pull-Ups “Fran’s” House 21 Thrusters (95/65) “Nancy’s” House 400 meter Run…
Box Squats 3-3-3-3 10-9-8-7-6-5-4-3-2-1 Push Jerks 135/95 Sit-ups O.H. Walking Lunges w/ plate 45/25 Rob F. setting the bar on chest to bar!!!! Paul M. trucking through the W.O.D. Anthony A.
Warm up: 2RDs at east pace 10 BB Good Mornings 10 Glute Bridges 10 Reverse Hypers 10 BB Deadlifts 20 min to complete: 10 Deadlifts @ 60% 10 @ 65% 8 @ 70% 8 @ 75% 6 @ 75% 10 @ 70% 7 min AMRAP 20 Lateral Box Steps Overs 20″/18″ 10 KBS 53/35 5…
Warm-up: Three rounds of Modified Burgener WOD: Complete 5 rounds for time: 3 Hang power cleans (135/85lbs) 7 Front squats 9 Push press