Thursday, 7-11-19
20 Min EMOM
1- 10 Alt. Pistols
2- 10/8 AAB Cal
3- 5-8 Strict Pull Up
4- :50 Plank
10 min AMRAP
10 Devil Press 40/25
1 Rope Climb
10 HSPU 2:1
1 Rope Climb
20 Min EMOM
1- 10 Alt. Pistols
2- 10/8 AAB Cal
3- 5-8 Strict Pull Up
4- :50 Plank
10 min AMRAP
10 Devil Press 40/25
1 Rope Climb
10 HSPU 2:1
1 Rope Climb
NO 5AM CLASS TUESDAY 5/10 & THURSDAY 5/12 Strength/Skill – Hang Power Snatch Kelly Daugherty’s 34th B-Day WOD “D-DOG” 2 R.F.T. 34 – Hang Power Snatch 80% of 1 RM 34 – BoxJump 24/20….. Rest up…….Three minutes 200m Tire Flip……With a / some partner(s)
Strength: 10 min EMOM Even: 5 M/U’s Odd: 2 Deadlifts @ 85% WOD: 7RFT- 15- Wall Ball 20/14 12- t2b 9- Burpees
“Schmalls” Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings, 1.5 pood 10 Handstand push-ups Then, Run 800 meters U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group,…
“I can’t squat – I have bad knees…” Needless to say, we’ve heard this one a few times before. We’re not saying that this statement doesn’t hold some validity, rather people often simply reiterate what they’ve heard or what an uninformed doctor has told them. The fact is, squatting is not only excellent for strength…
NO 5 OR 6 PM CLASSES – FRIDAY, JANUARY 20 2012 Strength/Skill – Power Clean Four rounds of: 135/95 pound Power clean, 5 reps 135/95 pound Front squat, 10 reps 135/95 pound Jerk, 5 reps Bar Facing Burpees, 10 reps Rest 90 seconds between each round
For time: 50 Kettlebell Swings 53#(35#) 50 Ab mat sit ups 40 DB push press 40#(25#) 40 SDHP 53#(35#) 30 Box jumps 24″(20″) 30 Walking lunges 20 Strict pull ups 20 Pistols Every 2min on the min 1 Man Maker