Thursday, 11-1-18
Stone Work
4 RFT
50 D/U 2:1
25 T2B
12 Sq. Clean 165/115
*17 min Cap*
Stone Work
4 RFT
50 D/U 2:1
25 T2B
12 Sq. Clean 165/115
*17 min Cap*
Bring a deck of cards this Saturday!! Strength: Weighted Pull Ups/ Strict Pull Ups/ Neg. Pull Ups 6X3 Increasing weight Partner WOD 5 Rounds 21 Pushups- Partner holds Elbow Plank. 7 Back Squats 135/95- Partner holds bottom of squat 5 Hang Power Snatch 135/95 – Partner does Handstand hold
8,9 and 10am classes today!! Warm up: 2 RDs at easy pace 5 Burpee 10 Air Squats 10 Russian Swings In teams of 3 45 min running clock “Georgie” AMRAP in 21 minutes Buy-in: 65 Sit-Ups (All 3 teammates complete) 7 Burpees 11 Push-Ups 22 Kettlebell Swings (53/35) right into… “Zachary Tellier” For Time…
Summer Tuesday and Thursday 7PM classes start this week. Please bring a sweat towel to classes. Strength: 5 Min EMOM 3 Power Snatches @ 70% of 1RM 5 min EMOM 3 Snatch Balance + 1 OHS @ 60 % of Snatch 30 Power Snatches 135/95 50/40 Cal Row 30 HSPU 15 min CAP…
For time: 30 calorie row 30 box jump overs, 24/20 inch 30 deadlifts, 180/120 lb. 30 wall-ball shots, 20/14-lb. ball 30 ring dips 30 wall-ball shots, 20/14-lb. ball 30 deadlifts, 180/120 lb. 30 box jump overs, 24/20 inch 30 calorie row….
With Partner 3×30 Reach and Touch Plank 3×20 Med ball Twist in Squat Position 3×20 Wall Ball/ Slam Ball Sit Up Partner WOD 3 Alternating sets 20 Wall Balls 20/14 20 Front Squats 95/65 20 Burpees 20 Push Press 95/65 18/12 AAB Partner 1 performs 20 Wall Balls Partner 2 performs 20 Wall Balls Partner…
Strength – Front Squat 5-5-5-5-5 W.O.D. – 15 Min. AMRAP 10 Ring Dips 20 SDHP 75/55 30 Weighted Sit-ups 45/25