Thursday, 5-9-19
Warm into your first weights..
Back Squat Waves
Every 1:30 for 6 sets (9 min)
8 Reps @ 60%
4 Reps @ 72.5%
8 Reps @ 70%
4 Reps @ 77.5%
8 Reps @ 80%
4 Reps @ 82.5%
5 RFT:
12 Devil Press 50/35
6 BMU (15 C2B & 10 Dips)
Warm into your first weights..
Back Squat Waves
Every 1:30 for 6 sets (9 min)
8 Reps @ 60%
4 Reps @ 72.5%
8 Reps @ 70%
4 Reps @ 77.5%
8 Reps @ 80%
4 Reps @ 82.5%
5 RFT:
12 Devil Press 50/35
6 BMU (15 C2B & 10 Dips)
Brewology is not able to accommodate the extra dinner guests, so we are changing tomorrow night’s venue to Buckleys. Please spread the word!! We will be watching the Open announcement LIVE next Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. After next week’s…
NO 5AM CLASSES THIS WEEK shop.fancloth.com/11941/374347 New log in info for catalog order Strength: Weighted Push Ups 6×5 “Hulk Hogan” Every 2 min for 20min 3 Muscle Ups (6 c2b pull ups) 5 Power Cleans 185/135 7 Burpee to plate 25/15 (open standard)
Srength/Skill: 12 min to find your 1RM Snatch balance. 5 rounds for time 50 D/U’s 15 OH squats (95/65#) 20 weighted sit-ups 35/25
Skill: Power Snatch + Snatch Push Press + OHS + Heaving Snatch balance + Snatch Balance X 5 3RFT 1 min each: Row for calories KB swings 53/35 Box Jumps 24/20 Thrusters 75/45 Sit ups Rest 1 minute
2 rounds for time of: 35 Double-unders 35 Back extensions 35 Box jump, 20 in. box 35 Sit-ups 75 ft. Walking lunge 35 Burpees
WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. PARTNER WOD 30 min AMRAP 20 Box Jumps 25 KB Swings 53/35 30 Pull…