Thursday, 4-3-14
Strength/Skill -Hang Clean: 3-3-3-3-3
3 cycles – AMRAP – 3 minutes:
3 hang cleans (135/93)
6 front rack walking lunges (135/93)
15 mountain climbers
Rest 2 minutes between rounds.
Cycles pick up where previous cycle left off.
Similar Posts
Tuesday, 9-19-17
Byadmin
Next Friday the 22nd, join us as we celebrate Britt and Jon’s upcoming wedding @ Brewology!!! Next Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! Back Squat – 2×3 @70% 2×2@…
Wednesday, 8-10-16
Byadmin
Strength Back Squat 70%x4 75%x4 80%x4 X 3 16 minute A.M.R.A.P. 2,4,6,8……. Box Jumps 24/20 Alternating DB snatches Prisoner Get Ups (we can scale)
Tuesday, 12-9-14
Byadmin
Reminders: 3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. Strength: Every 90 sec. for 12 min; 3 Push Press + 1 Jerk @ 60-65% of 1RM 5 RFT 3 Deadlifts 315/225 6 Ring Dips 9 T2B
Tuesday, 5/27/14
Byadmin
Strength/ Skill – EMOM 10 mins Even min – 10 Med Ball Cleans. Odd Min 5 Strict HSPU’S Three rounds for time: Run 400m 21 Power snatch, 75# (55#) 3 Rope climbs
Thursday, 9-1-16
Byadmin
Strength: EMOM X 6 Power Snatch 3@70% 3@75% 2@80% X4 15min AMRAP 30 OH Walking Lunges 115/75 25 T2B 20 Over the Bar Jumps
Friday, December 3rd 2010
Byadmin
NASTY LITTLE COUPLET !!!!!!!!!!!!!!! Strength: Shoulder Press 3-3-3-3 WOD: 21-18-15-12-9-6-3 KB Swing (70/53) Pullup