No 6 and 7 pm classes today. Come watch Janel and Matt at the Tribal Games.
C&J
5@70%
4@75%
3@80%
2@90%
2@80%
15 MINUTE ASCENDING LADDER
1 PUSH PRESS 135#/95# – 1 PULL UP – 10 DOUBLE UNDERS
2 PUSH PRESSES – 2 PULL UPS 20 DOUBLE UNDERS
3 PUSH PRESSES – 3 PULL UPS – 30 DOUBLE UNDERS
CONTINUE INCREASING PUSH PRESSES AND PULL UPS BY ONE AND DOUBLE UNDERS BY 10 UNTIL TIME RUNS OUT
Deadlift 15-10-5-10-15 Goal is to be unbroken and TnG on each set. Weights should/could be around 70-75-80-80-75% Rest as needed between sets. For Time: 400m Run 25 Weighted sit ups 45/25 200m Run 25 Burpee Box Jump Over 24″/20″ 400m Run 25 Burpee Box Jump Over 200m Run 25 Weighted Sit Up 400m Run *Scale…
7 Min EMOM 1 Snatch Balance + 2 OHS start @ 60% 1rm and build rest 3 min 12 min EMOM – Not TnG. Min 1 & 2: 2 Sq. Snatches 70% 1RM Min 3 & 4: 2 Sq. Sntaches 75% Min 5 & 6: 1 Sq Snatch 80% Min 7 & 8: 1…
Strength: Every 90 sec for 7 sets 3 pos Squat Clean; above the knee, below the knee, floor sets 1-3 @ 65-70% of 1RM sets 4-7 @ 75-80% of 1 RM 10 min EMOM min 1- 1-3 Rope Climbs scaled 3:1 min 2- 10 HSPU 15 Min AMRAP 200m run 20 T2B 250m Row 25…
Squat Clean Set 1: 21 reps Set 2: 15 reps Set 3: 9 reps Set 4: 6 reps Set 5: 3 reps Set 6: 1 rep Set 7: 1 rep Set 8: 1 rep Start at about 50% of your 1RM and increase each set by 10% The goal is to do each set unbroken….
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER Strength/Skill – Handstand Walks, HSPU’s, Kipping HSPU”s, Handstands While developing your upper body strength with the pull-ups, push-ups, and dips, a measure of balance and…
Front Squat: 5 X 3 all sets between 83-93% Beep Test EMOM as long as Possible Between 5 and 7 reps(if you did 5 last time do 6, if you did 6 last time do 7) Thrusters Pull Ups Burpees