Thursday, 2-27-20
20 min to complete
3×10 French Press
3×14(each arm) Bicep Curls superset with 25 banded curls
3×20 Tricep Pull down w/2 second pause at extension
3 sets of BB 21’s
Partner WOD
20 min AMRAP
30 AAB
20 Devil’s Press 50/35
20 min to complete
3×10 French Press
3×14(each arm) Bicep Curls superset with 25 banded curls
3×20 Tricep Pull down w/2 second pause at extension
3 sets of BB 21’s
Partner WOD
20 min AMRAP
30 AAB
20 Devil’s Press 50/35
Strength: EMOM 3 Snatches Start at 50% and add 10lbs every min until failure. 12 min cap Tabatas: Reverse lunges C2B Pull Ups D/U’s Ring Push Ups
Skill – Review the WOD WOD With a partner, complete: 60 Burpees 60 Wall balls (20#/14) 60 Push ups 60 OH squats use 45% of 1 rep max 60 Sumo deadlift high pulls (75/55) 60 Ring dips 60 OH lunges with (45#/25) plate 60 Toes to bar 120 Double unders 800m run
Strength Snatch Grip Deadlifts 5X5 @ 100% of snatch 16 Min Amrap 100D/U’s 20 C2B Pull Ups 10 KBS 53/35
We are having sign ups for the Snatch Clinic with JP now. It is on Oct.17th @10am. Cost is $40.00. It’s a Surprise…… Strength : 5×5 deadlift @ 77.5% Wod: Ascending Ladder for 8 Min 2-4-6-8… KB Power clean and Jerk 53/35 C2B
Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us. Let’s join and celebrate her new endeavor. For time: 1 rep Bear Complex 135/95 50 squats 1 rep Bear Complex 165/120 40 squats 1…
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. “DT” Five rounds for time of: 12 reps Deadlift, 155/105 9 reps Hang power clean,…