Thursday, 4-25-19

Strength 15 Min EMOM- 0-4 min 1 Snatch 65-75% of 1 RM 4-8 min 1 Snatch 75-85% of 1 RM 8-15 min 1 Snatch 85+% of 1 RM WOD Buy-in 100 D/U then.. 6RFT: 3 Power Clean 155/105 6 shoulder to overhead 10 walking lunge (front or back rack) * Barbell work must be unbroken….

WE ARE CLIMBING ROPES AND RUNNING OUTSIDE. WEAR SOCKS AND APPROPRIATE ATTIRE. WE ARE CLIMBING ROPES AND RUNNING OUTSIDE. WEAR SOCKS AND APPROPRIATE ATTIRE. WE ARE CLIMBING ROPES AND RUNNING OUTSIDE. WEAR SOCKS AND APPROPRIATE ATTIRE. WE ARE CLIMBING ROPES AND RUNNING OUTSIDE. WEAR SOCKS AND APPROPRIATE ATTIRE. Strength/Skill – Double Unders Learning to create…

W.O.D. Resting 60 seconds between sets: Deadlift 2-2-2-2-2-2-2-2-2-2 ( Yes, you are going heavy ) Then……… KAREN – 150 Wall balls

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…

Thruster – 1 RM 3 Rounds for time: 6 Clean Thruster (2/3 of 1 rm thruster) 12 T2B 24 Box jump overs 24/20

Closed Thanksgiving. Friday: 8 and 9 am only. Christmas Party Dec. 15th. $20.00 pp     Thanksgiving with the girls For Time – “Angie’s” House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats “Helen’s” House 400 meter Run 21 Kettlebell Swings (53/35) 12 Pull-Ups “Fran’s” House 21 Thrusters (95/65) “Nancy’s” House 400 meter Run…