Thursday, 11-17-16
9 min AMRAP
3-6-9-12….
Power Cleans 175/125
T2B
REST 3 min
9 min AMRAP
3-6-9-12….
Power Snatch 125/85
Box Jumps 20/18
REST 4 min
9 min AMRAP
3-6-9-12….
Thrusters 75/55
Bar facing Burpees
9 min AMRAP
3-6-9-12….
Power Cleans 175/125
T2B
REST 3 min
9 min AMRAP
3-6-9-12….
Power Snatch 125/85
Box Jumps 20/18
REST 4 min
9 min AMRAP
3-6-9-12….
Thrusters 75/55
Bar facing Burpees
Reminder: no 5 am classes this week. 35 min running clock: 6 min EMOM 3 Front Squat @ 60-75% rest 5 min 12 min EMOM – Not TnG. Work Technique Min 1-4: 2 Power Snatches 50-60% 1RM Min 5-7: 2 Power Sntaches 60-72.5% Min 8-9: 1 Power Snatch 72.5-80% Min 10-12: 1 Power Snatch…
Closed Thanksgiving. Friday 9 and 10am classes only! Strength: Weighted pull ups 8X3 Partner WOD 5 Rounds each 21 Weighted Sit Ups 45/35- Partner Plank Hold 7 Deadlift 225/185 Partner Rests 5 Hang Power Clean 155/115. Partner KB Hold in the front rack position.
“Lesley” 35 min AMRAP 24 Jump Lunges 24 Hollow Rocks 24 Air Squats 24 AbMat Sit-Ups 24 Burpees Lesley Zerebny, 27 years old, was fatally shot while responding to a family disturbance call on Saturday, October 8, 2016. She had been with the Palm Springs (California, USA) Police Department for 18 months. Zerebny is…
Strength – Bent Over Row 5-5-5-5 5 R.F.T. 5 – O.H. Squats 135 / 95 10 – T.2.B. 15 – D.B. Hang Squat Cleans 20 – Double Unders Bob G. ready to go!!!! The optimal experience is something that we all unwittingly chase. Success in the experience, hard work and expertise coming together in a…
Open gym today at 4PM. Remainder of classes cancelled this afternoon. Strength: Snatch Balance- 50%x3, 60%x5 Snatch – 70%x1, 75%x1, 80%x1x3 Snatch Pull – 100%x2x3 7RFT 2 Rope Climbs 4 Wall Climbs 6 Med Ball Cleans 50 D?U’s