Thursday, 5-30-19
Please be advised, due to a septic problem, classes will be cancelled until further notice. Please spread the word. Thanks
Please be advised, due to a septic problem, classes will be cancelled until further notice. Please spread the word. Thanks
WOD Teams of 3 complete 1 Mile Run (as a team, cannot start movements till all 3 are back) 5 RFT – ( each person must complete 1 rep of each movement) 15 Burpee 25 Push Up 25 Sit Ups 25 t2b 25 Pull Ups 100 D/U
One Bar – One weight – 95/65 21-15-9 Thrusters Hang Power Cleans Front Squats Double Unders Russian Swing 70/53
DON’T FORGET TO SIGN UP FOR MURPH AND THE BBQ!!! Strength: Every 90 sec complete: 1 Clean + 1 Front squat + 1 Jerk Starting at 50%, adding 10 lbs every 90 sec until Failure 15 Min AMRAP: Buy In 1000m Row 3 Power Snatch 135/95 6 Front Rack Lunges 135/95 9 Inverted…
12 min Alt EMOM Even- 50 D/U Odd- 4 Power Clean & Jerk 155/105 5 RFT 20 Back Squats 155/105 (from the ground) 15 KBS 70/53 10 Burpee Box Jump Overs 24″/20″ *18 min Cap*
Please bring in your own sweat towels. 7 min EMOM 2 Tempo Front Squats Tempo = 3 Seconds down, 5 seconds at bottom explode up, 2 second pause at top For time: 10 Sq.Cleans 155/105 10 Lat Burpee Over Bar 8 Sq. Cleans 185/125 8 Lat Burpee Over Bar 6 Sq. Cleans 205/ 145…
Memorial weekend schedule: Thursday no 7 PM, Friday 6 & 7 AM, 4, 5, & 6 PM, NO Saturday classes. Memorial Day: 9 AM & 10:30 AM Murph. BBQ is @ 1PM. Strict Press: 3 @ 70 3 @ 80 3 @ 90% of 1RM 6 RFT 200m run 12 Box Jumps 24/20 10 Power…