No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27
SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER
Strength/Skill – Hang Squat Clean
WOD
3 rounds:
1 minute of Hang Squat Cleans @ 50% of your 1 rm
1 minute of KB Swings (53#/35)
1 minute of Push-ups
1 minute of T2B
1 minute of rest
Strength: Deadlifts: 6min Emom 5 @ 70-80% 15 MINUTE ASCENDING LADDER 1 THRUSTER 155#/115# – 30 D/U’s 2 THRUSTERS – 30 D/U’s CONTINUE INCREASING REPS BY ONE, D/U’s STAY THE SAME
Strength: 10 min EMOM Even: 5 M/U’s Odd: 2 Deadlifts @ 85% WOD: 7RFT- 15- Wall Ball 20/14 12- t2b 9- Burpees
Strength/Skill -Snatch Pulls – 60×3 65×3 70×2 75×2 – 1 RM of Snatch Snatch HIGH Pulls – 60x2x3 65x2x3 – 1 RM of Snatch Snatch Balance – 60x2x3 65x2x3- 1 RM of Snatch W.O.D. “Isabel” 30 Snatches for time 135/95 115/75 95/55 (Mark Your Folder)
Closed Thanksgiving. 9am class Friday. WOD 18 min AMRAP: 10 weighted step up and overs 45/30 12 KBS 53/35 20 hollow rocks Strength- Back squat 8 reps@65% 6 @ 70% 6 @ 75% 4 @ 80% 2 @ 85% 1 @ 90%
NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH Strength/Skill – Hang Squat Snatch – Work up…
MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M. Strength -Power Snatches 5-5-5-5 W.O.D. -Weight….it’s running “FRAN”!!!! 21-15-9 Thrusters 95/65 Pull-ups 290m run 45/25lb plate between ever round. Weight its running Fran, get it….lol, lol!!!!