Amanda and Katie rocketing out of the Squat Clean!!!!
Annie blasting her Squat Cleans!!!!!
Team W.O.D.-With partner, perform the following
100 – KB Swings
100 – Pull-ups
100 – Thrusters 45/30 (bar)
100 – K2E
One partner performs ten burpees, while the other completes above tasks.
Strength: Back Squat 1×8 @60% 1×8 @65% 1×8 @70% 1×8 @75% WOD: 1-10 10-1 Push Press 155/105 T2B * Begin Every Round with 5 Goblet Squats 70/53* * Scale As Needed *
Strength – Thrusters 5-5-5-5-5 W.O.D. – 4 Rounds for Time Row 300m 30 Broad Jumps 25 Back Extensions 20 Deadlifts 205/155 Thrusters: Tips & Tricks A thruster is a simple movement really… a front squat and a press. This deadly duo packs quite a punch due to the range of motion it entails and stabilization…
REMINDER MEMBERS – MEMBERS WHO WERE GRANDFATHERED INTO OLD PRICES ( BEFORE INCREASES TOOK EFFECT APRIL 15TH ) NEED TO KEEP THEIR MEMBERSHIP CURRENT/ NO LAPSES, IN ORDER FOR THOSE FEES TO REMAIN IN EFFECT. LAPSES WILL RESULT IN NEW CONTRACT FEES. Strength/Skill – Hang Squat Clean 3-3-3-3-3 Final weigh ins are today!!! For Time:…
For time: 21-15-9 Box Jump 24″/20″ Cal Row 15-12-9 KB Swing 70/53 Burpee 12-9-6 HSPU C2B+ T2B (both equal 1 rep without coming off the bar)
Strength/Skill – Box Squats 5X5 10 – reverse burpees 10 – squat cleans 95 /65 10 – kb swings 53/35 10 – pull-ups 10 – push press 95/65 10 – ring dips 10 – thrusters 95/65 10 – toes through rings 10 – deadlift 95/65 10 – wall balls 20/14 10 – snatch 95/65 10…
20 min to complete 3×8 DB Hammer Curl (superset by 20 banded curls) 3×15 banded tricep pull down(superset with triangle grip push ups to failure) 3 sets of 21’s (increasing weight) 3×10 french press (superset by 20 bench dips) 12 min AMRAP 7 Box Jumps 24/20 14 KBS 53/35