Thursday, 12-22-16
NO 5AM CLASSES EXT WEEK.
THERE WILL BE A 9AM CLASS TODAY!!!
Strength:
Every 90 sec for 6 sets
1 Shoulder Press 115/75
3 Push Press 115/75
5 Push Jerks 115/75
15 min AMRAP
1 wall Climb
100′ Shuttle Run
20 KBS 53/35
NO 5AM CLASSES EXT WEEK.
THERE WILL BE A 9AM CLASS TODAY!!!
Strength:
Every 90 sec for 6 sets
1 Shoulder Press 115/75
3 Push Press 115/75
5 Push Jerks 115/75
15 min AMRAP
1 wall Climb
100′ Shuttle Run
20 KBS 53/35
Happy December!! W.O.D. 100 Thrusters, 135#/95# 5 Burpees, on the minute every minute
As of next week 5am classes will be Tuesday and Wednesday. No Friday 5 am classes. Warm up: 3rd at east pace 7 BB Deadlift 7 BB Clean High Pull 7 Front Squat 3 Jumping Sq. E2MOM for 12 min 1 High Hang Sq. Clean + 1 Above Knee Hang Sq. Clean + 1…
Murph is this Saturday…I need a head count for the BBQ. Strength: Deadlifts 8 @ 50 8 @ 60 8 @ 75 6 @ 85 4 @ 90 of 1RM For time: 100′ Walking Lunge 75 Sit Ups 50 Box Jumps 24″/20″ 25 Push Up 50 Box Jumps 75 Sit Ups 100′ Walking Lunges
Warm up: 2 RDs at easy pace 10 Light upright row to press 10 BB bent over row 10 BB SDHP 9min EMOM – Push Press Min 1-3: 5 @ 70-75% of 1RM Min 4-6: 3 @ 75-80% Min 7-9: 1 @ 80-90% For time: 50 Pistols (75 Jumping Squats) 50 Box Step Overs w/DB’s…
Strength/Skill – Push Press 3-3-3-3-3 Five rounds for time of: 75 pound Push press, 25 reps 50 Double-unders
Important Membership Change Inforamtion Strength/Skill – Push Jerk 3 RM 15min “Climbing AMRAP” 50 Squats 10 Push Jerks 95/65 50 Squats 10 Push Jerks 115/85 50 Squats 10 Push Jerks 135/105 50 Squats 10 Push Jerks 155/125 50 Squats W/ remaing time Push Jerk 175/145