NO 5AM CLASS THURSDAY 5/12
Strength/Skill – Goblet squat!
WOD
In a team of 3, complete the following
150 goblet squats (53#/35)
210 push ups
270 mountain climbers
once you finish the 3 exercises, each team member must row 250m. Only one team member per exercise.
We will be judging all the Open Wods Saturdays beginning at 10AM. No regular 10AM class. If you can’t make it, please make arrangements a head of time. Complete as many rounds as possible in 9 minutes of: 15 toes-to-bars 115-lb. deadlifts, 10 reps 115-lb. snatches, 5 reps 6 minutes to find 1-rep-max clean and…
NO 5AM CLASS TODAY!!!! Strength: Bench Press 5X5 @ 75-85% 4 RFT- 20 Weighted sit ups 45/30 15 Weighted Good Mornings 75/45 10 HSPU 5 M/U’s 200m Run
Strength- 12 min emom: Slow snatch grip deadlift + low hang power snatch Climbing in weight WOD- 12 min amrap 15 burpee 12 wall ball 9 pull up
Congratulations Brian Reilly. He scored in the 99.7th percentile on the Air Force Fitness test. The highest score in his 28 year career!!! Way to go Brian!! Strength/Skill – Deadlift 5-5-3-3-1 21-15-9 reps for time: 21-Overhead Weighted Lunges 45lb Plate 21 – Wall Balls 20/10 15 -Overhead Weighted Lunges 45lb Bar 15 – Wall Balls…
Strength/Skill – Box Squat 5×5 Complete as many rounds as possible in 15 minutes of: 8 Ring dips 10 Box jumps, 24/20″ box 95/65 pound barbell Overhead walking lunge, 12 steps
Strength/Skill – Snatch Balance 2-2-2-2-2 4RFT 400m – Run 15 Thrusters 15 Pull-ups