Thursday, 7-31-14
Strength/Skill – Close Grip Bench Press 5 x 3
5 R.F.T.
7 Deadlifts 275/185
30 Squats
7 Strict H.S.P.U.’s
Strength/Skill – Close Grip Bench Press 5 x 3
5 R.F.T.
7 Deadlifts 275/185
30 Squats
7 Strict H.S.P.U.’s
2 RFT- 400m Farmers Carry 40/25 75 2-KB Deadlifts 40/25 50 2-KB Front Squats 40/25 25 2-KB Thrusters 40/25
Annie 50-40-30-20-10 D/U’s Sit Ups 30 min EMOM 2 Back Squats @80%
Good Friday hours: 8 and 9AM, 4 and 5PM. CLOSED EASTER SUNDAY!!! STRENGTH: 9 MIN EMOM MIN1: 30 SEC ALT PISTOLS MIN2: 30 SEC HSPU MIN3: 30 SEC PULL UPS ALTERNATE BETWEEN 10-9-8-7-6-5-4-3-2-1 POWER CLEAN 185#/125# 20-18-16-14-12-10-8-6-4-2 HAND RELEASE PUSH UPS
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 Partner WOD Saturday. Two on a team. Strength/Skill – Shoulder Press 5 R.F.T. 50′ – 45lb Barbell O.H. Walking Lunges (Knee gently kisses ground) 21 – Burpees WOD is outside. Bring long pants/knee pads and gloves if you are scared of…
Tabata Stations: Row (calories) Reverse Crunches KB Swings Air Squats
Strength: Back squat 6 at 70% 6 at 80% 3 at 90% 2 at 95% of 1 rep max 3 Rounds With a 5 minute running clock: 0:00 – 2:00 Run 200 meters then as many double unders as possible with time remaining 2:00 – 3:00 As many reps as possible of push press 75#(55#)…