Thursday, 4-18-19
Deadlift waves
E2MOM for 12 min
Set 1 – 4 Reps @50%
Set 2 – 2 Reps @70%
Set 3 – 4 Reps @60%
Set 4 – 2 Reps @75%
Set 5 – 4 Reps @70%
Set 6 – 2 Reps @80%
18 min AMRAP
40 D/U 3:1
20 Alt. Pistols
5 Rope Climbs 3:1
Deadlift waves
E2MOM for 12 min
Set 1 – 4 Reps @50%
Set 2 – 2 Reps @70%
Set 3 – 4 Reps @60%
Set 4 – 2 Reps @75%
Set 5 – 4 Reps @70%
Set 6 – 2 Reps @80%
18 min AMRAP
40 D/U 3:1
20 Alt. Pistols
5 Rope Climbs 3:1
8, 9 and 10 am classes only. Monday 8 and 9am classes only!! BBQ is at 2PM Warm up: “MURPH” For time- 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu…
Strength/Skill: 10 min to practice Pull Ups. Take it to next level. Beginner – Chest to bar. Intermediate – Consecutive chest to bar. Advanced – Butterfly 12 min A.M.R.A.P. 5 Wall climbs 10 Power Snatches 95/65 20 Alternating Pistols
Strength – Push Press 3 x 1 W.O.D For time: 20 Chest to Bar Pull-ups 20 Box Jumps, 24″ box 20 Toes to Bar 80 m Overhead Walking Lunge , 45 / 35 lbs plate. 20 Toes to Bar 20 Box Jumps, 24″ box 20 Chest to Bar Pull-ups
Warm up 2 RDs 8 BB Power Snatch 8 BB OHS 8 BB Thruster 8 Banded pull aparts 8 Dislocates (squat position) 8 Banded Rows E2MOM for 18min Power Snatch + Sq. Snatch + 2 OHS + Sq. Snatch start at 50% of lightest movement and build to a heavy complex For time – 75…
Our very first WOD on our website 9 years ago Complete as many rounds as possible in 12 minutes of: 35 pound dumbbell Thruster, 9 reps 15 ft Rope Climb, 1 ascent *BRING SHIN PROTECTION* Every 90 sec x 8 3 Sumo Deadlifts
Happy New Year! Closed Friday hours are 9 am, 4 and 5 pm.