Thursday, 12-20-18
15 min to establish heavy complex of:
1 Hang Sq. Snatch + 2 Power Snatch + 2 Sq. Snatch
20 min AMRAP
50 D/U 3:1
40 DB Snatch 50/35
30 Walking Lunges w/ 1DB 50/35
15/12 AAB Cal
15 min to establish heavy complex of:
1 Hang Sq. Snatch + 2 Power Snatch + 2 Sq. Snatch
20 min AMRAP
50 D/U 3:1
40 DB Snatch 50/35
30 Walking Lunges w/ 1DB 50/35
15/12 AAB Cal
Paleo Challenge starts today!!!! WOD @ Bottom of Page Details Spring 30 Day Paleo Challenge, weigh ins April 26th â– Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store…
Closed Thanksgiving. Friday: 8 and 9 am only. Christmas Party Dec. 15th. $20.00 pp 12 min Alt EMOM: Even Minutes: 3 Back Squats Odd Minutes: 1 Front Squat Barbell Loaded at 72% of 1RM Front Squat (Both Lifts) 18 min AMRAP 10 Ring Dips 20 DB Snatch 50/35 30 Walking Lunges (no weight)…
Strength/Skill: Front Squat 5 @ 75% 3 @ 85% 1 @ 95% Every 2 min for 10 min 3 @ 85% of 1 RM 25 Deadlifts 215/175 25 Push Jerks 125/85 25 Thrusters 75/55 25 OHS 45/35
Strength – Weighted Push-up 21-15-9 Power Clean &Jerk 135/95 Wall Ball 20/14 200m Sandbag Run
Every 2 min for 12 min 3 Push Press + 2 Push Jerk + 1 Split Jerk Build to a heavy complex 3 RFT 30 Thrusters 75/55 30 T2B *20 min Cap*
Christmas Eve Hours: 6,7 & 8AM. No PM classes. Closed Christmas Day. Strength: 12 Min EMOM 2 Deadlifts @70-80% WOD: Row 500m/Run 400m 40 Box Jumps 24″/20″ 10 OHS 75/55 Row 400m/Run 300m 30 Box Jump 20 OHS Row 300m/Run 200m 20 Box Jump 30 OHS Row 200m/Run 100m 10 Box Jump 40 OHS