Strength/Skill – Shoulder Press – 1 RM
For time:
50 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 5 ascents
40 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 4 ascents
30 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 3 ascents
20 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 2 ascents
10 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 1 ascent
Deadlifts 6 sets Sets 1-3: 5 reps @ 40,50,60%o of 1RM Set 4-6: Working sets: 3 reps @ 70,80, 85% 0f 1RM 50 Wall Balls 20/14 20 Power Cleans 135/95 50 Wall Balls EMOM 3 Burpees
JBo Complete as many rounds as possible in 28 minutes of: 115-lb. overhead squats, 9 reps 1 legless rope climb, 15-foot rope, beginning from seated – No Oly Shoes – Have Shin Protection 115-lb. bench presses, 12 reps U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion,…
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…
Don’t forget to wear your blue!! Partner WOD 30 Min AMRAP 8 RDS each 1 Rope climb 17 DB Snatches 20 Burpees
Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple. Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!! Strength: 16 Min EMOM ODD- 3 TnG Power Snatch 65-75% of 1RM EVEN- 5-7 Strict HSPU WOD:…
Strength/Skill – HSPU’s/Double Unders/Pistols – Where ever you are weakest!! WOD 3 rounds for time of: 5 Muscle ups 10 Handstand push ups 15 Knees to elbows 20 Pistols (10 on each leg) 25 Push ups 30 Wall Balls (20#/14) 35 Double Unders