Thursday, 1-17-13
Strength/Skill – Box Squat 5-5-5-3-3-1
7 min AMRAP
10 Medi-Ball Cleans
10 Ring Push-ups/Deficit/Hand Release
Rest 3 Mins
7 min AMRAP
5 Push Jerks 185/135
20 D.U.”s
Similar Posts
Tuesday, 1-22-19
Byadmin
9 min E3MOM Back Squat 3×10 @ 45,50,55% of 1RM 3 FT: 30 Wallballs 20/14 30 Box Jumps 24/20 30 SDHP 75/55 30 S2OH 75/55 30/21 Calorie Row *21 min Cap*
Monday, 12-1-14
Byadmin
We we want to wish Jordan Miles good luck as he will be deployed to Africa for 3 months!!! Christmas Party at Brewology December 13th! Strength/Skill: Hang Squat Clean 10 minutes to work up to a Heavy Single WOD The Jordanator For Time (7 minute cap) 50 Thrusters Begin Each Minute with 7 Push-Ups Rest…
Friday, 2-21-20
Byadmin
800 m run 70 KB Swings 600 m run 50 KB Goblet Squats 400 m run 30 Burpees w/ lateral hop over KB 200 m run 100′ KB OH Walking Lunge (50′ right arm, 50′ left arm) Skills
Thursday, 4-7-16
Byadmin
Weighted Lunges 4X16 Front Rack, Back Rack or Overhead Part 1: In partners: Find a Heavy 5rep Clean and Jerk Part 2: 5min AMRAP Clean and Jerk (use the load above) Rest 2 min 5min AMRAP Clean and Jerk (50% of that load) * Each person can perform no more than 5 reps in a…
Thursday, 6-7-12
Byadmin
Strength/Skill – Hang Snatch ( Yes ,Squat) 21-15-9 Hang Squat Snatch 55-65% of 1 RM Burpee Box Jump (Up & Over) 24/20
Monday, 12-25-17
Byadmin
We are closed. Merry Christmas!!