Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary.
Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled.
Strength:
Snatch High Pull:
70%x3
75%x3x3
Power Snatch:
70%x3
75%x3
80%x2
85%x2
2RM
12 min AMRAP:
•7 Kettlebell/DB snatches, right arm 53/35
•14 KBS Alt Arms
•7 Kettlebell/DB snatches, left arm
•14 Burpees
Spring 30 Day Paleo Challenge, weigh ins May 1st ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat on your body. Participants should commit…
TODAY IS FGB 6!!! Warm-up: 3RFT – 25 Double Unders 200m – Run FIGHT GONE BAD Wall Balls 20/14 S.D.H.P. 75/55 Box Jump 20/18 Push Press 75/55 Row (Calories)
600 m Row50 Wall Balls 20/1440 Pushups30 Toes to Bar20 Hang Power Cleans 135/95600 meter run20 Hang Power Cleans30 Toes to Bar40 Pushups50 Wall Balls 600 m Row
NO EIGHT OR NINE AM CLASSES TODAY WEDNESDAY 11-16-11 NO EIGHT OR NINE AM CLASSES TODAY WEDNESDAY 11-16-11 200m Run 5 Bodyweight Cleans 5 Bodyweight push presses 5 Bodyweight back squats 200m run … 7 Bodyweight Cleans 7 Bodyweight push presses 7 Bodyweight back squats 200m run 9 Bodyweight Cleans 9 Bodyweight push presses 9…
Reminder: no more 8am classes Monday, Wednesday & Friday. Strength/Skill – For quality: [Clean pull + 2-position squat clean (below the knee and from the floor)] x 5. Use 75-85 % of 1RM Clean. For time: 1K Row 40 Pistol squats, alternating 20 Hang cleans (75% of 1RM Clean)
7 min EMOM 1 Low Hang Sq. Snatch + 1 Mid Hang Sq. Snatch * build in weight or use a technique session* 3 RFT: 30 KBS 70/53 30 Push Press 95/65 30/21 AAB Cal 30 T2B *24 min Cap*