Thursday, 3-24-16
ROMWOD @7PM
Come watch the Open announcement at 8PM.
Skill: HSPU practice
5 rounds for max reps
:30 of work at each station, no rest between movements
Pushups
Box jumps (24/20″)
Snatches (75/55#)
Wall Balls
:30 rest
ROMWOD @7PM
Come watch the Open announcement at 8PM.
Skill: HSPU practice
5 rounds for max reps
:30 of work at each station, no rest between movements
Pushups
Box jumps (24/20″)
Snatches (75/55#)
Wall Balls
:30 rest
Strength/Skill -15 minutes to establish a 1RM of the following complex: Hang snatch + Behind the neck push-press + Snatch balance Note: This is a complex. The barbell should not drop at any point. 30 T2B 30 Push Presses 115/85 20 T2B 20 Push Presses 115/95 10 T2B 10 Push Presses 115/95 Time to beat…
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!! Gear is in!!! Partner Filthy Fifty For time, complete the following: 50 Box jumps, (24/20) 50 Jumping…
For Time: 1000m Row 40 Wall ball 20/14 40 Burpee 750m Row 30 Wall ball 30 Burpee 500m Row 20 Wall ball 20 Burpee
For Time: 21-18-15-12-9 Box Jumps 24/20 KB Swings 1.5/1.0 K2E
10 rounds for time: 20 Wall Balls 20/14 10 Toes to Bar 10 Burpees EMO2M: 1 Man Maker
Strength Power Snatch: 70%x2 75%x2 80%x1 X3 9-15-21 Hang Clean 115/85 Wall Balls 20/14 Rest 3 MIN 21-15-9 Burped Box Jumps 24/20 D/U’s X2