Strength/Skill – Bench Press 5-4-3-2-1
I LOVE BURPEES!!
10 burpees
10 burpees jump over the box 24/20
10 burpee pull-ups
10 burpee wall balls 20/14
10 wall walk burpees
10 burpee broad jumps
10 db burpee thrusters 25/35
10 pistol burpees (these were to be bastard burpees but the tires were too wet)
10 burpee t2b
10 inverted burpees
“Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Nate Schrader 7:34 (2 pood KB, the only KB available). Post time to comments.
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!! Strength: 16 Min EMOM ODD- 3 TnG Power Snatch 65-75% of 1RM EVEN- 5-7 Strict HSPU WOD:…
EMOM 1 12mins Odd – 10 Wall Balls 20/14 Even – 10 Supine Ring Rows 2 Squat Clean TnG build to a tough double in 10 mins Then, 12, 9, 6, 3 for time OHS 115/75# burpee over the bar CTB chin up
I need a head count for BBQ 12 min EMOM Min 1- 20 Sit Up Min 2- 15 Hollow Rock Min 3- 25 med ball twist 20/14 For time – 100 D/U 3:1 50 Lunges 25 Sq. Snatches 135/95 50 Lunges 100 D/U 3:1
BABY EVA 5RDS 400m run 30 KBS 70/53 30 Pull Ups Scale as needed.
JC’s this Saturday night @6:30. Strict Presses Min 0-4 Build to 3 RM Push Presses Min 5-8 Build to 2 RM Push Jerk Min 9-12 Build to 2 RM 2 rounds 30 Weighted Sit Ups 50/35 30/24 Cal Row 30 DB Hang Clean & Jerks 50/35 30 Wall Balls 20/14