If you are subbing rope climbs please bring a towel for towel pulls
Strength/Skill – Review rope climb and towel pulls
Turn the volume down
Two rounds for time of:
Farmer’s walk 100m (use 2 x 53/35. kettlebells)
Rope climb X 2 on a 15 foot rope (can you do this without legs?)
Back Squat, 10 reps (185lb. / 135lb.)
100 x “double unders”
No 8 AM Class Saturday. If you are coming in tomorrow please bring in a deck of cards. Strict Press 3-3-3-3-3 reps Push Press 2-2-2-2-2 reps Push Jerk 1-1-1-1-1 reps Cleans 1-1-1-1-1
3RFT 400m Weighted Run 45/25 15 Burpees 30 Kettlebell Swings (32/24 kg) rest 2-4 mins.
9 min E3MOM Back Squat 3×10 @ 55,60,65% of 1RM 5 RFT: 10 DB Burpee 50/35 20 DB Lunge Steps 50/35 30 Medball Twists 20/14 *22 min Cap*
Come watch the open. Heats start at 5:30. So does the wine!!! WORKOUT 20.2 Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells
DON’T FORGET TO SIGN UP FOR MURPH AND THE BBQ!!! Strength: Deadlifts: 10 @ 50% 10 @ 60% 10 @ 70% 8 @ 75% 6 @ 80% of 1RM 4RFT 20 Wall Balls 20/14 20 Box Jumps 24/20 400m Run
THIS SATURDAY WE WILL BE MEETING FOR DRINKS AT BUCKLEYS, 8PM. HOPE TO SEE YOU THERE. NEXT TUESDAY @ 7PM THERE WILL BE NO REGULAR CLASS, INSTEAD WE WILL HAVE A MOBILITY HOUR. WE URGE EVERYONE TO ATTEND! WE WILL BE CLOSED THANKSGIVING. OUR HOURS FOR FRIDAY ARE 8 & 9AM ONLY. Strength/Skill -Weighted Pull-up…