Tony’s Sushi Friday night at 7pm. Say farewell to coach Mike.
12 min EMOM:
Even Minutes: 6 Back Squats
Odd Minutes: 3 Front Squats
Barbell Loaded at 70% of 1RM Front Squat For Both Lifts
21-15-9
DB Snatch 70/50
Burpee to plate 45/25
..right into..
10 Rope Climbs 2:1
*15 min Cap*
* DB weight should be heavy*
Sunday Funday @9:30am 4 person team…the last of our fundraiser WOD. Still time to bring something in….. Please sign up at front desk. Strength: Weighted Push ups 5X5 8 Min AMRAP- 10 Deadlifts 135/95 15 box jumps 24/20″ 15 Deadlift 185/135 15 box jumps 20 Deadlifts 225/155 15 box jumps 25 Deadlifts 275/185 15 box…
Strength: C&J 6 singles @85% 20 min AMRAP: 4 Ring Dips 6 s2oh 115/85 8 Pistols
WOD: 18 Minute AMRAP Round 1 12 Bar Muscle Ups 12 Snatches 135/95 400m Run Round 2 9 Bar Muscle Ups 9 Snatches 155/105 400m Run Round 3 6 Bar Muscle Ups 6 Snatches 185/135 400m Run Round 4 3 Bar Muscle Ups Max Snatches in the remaining time 205/145 Score is total reps completed…
Sign up for Murph!! Warm Up: 3rds at easy pace 5 Single Arm Ring Row (each arm) 5 Single Arm DB Strict Press (each arm) 10 Medball Cleans 20/14 12 min EMOM – Not TnG. Work Technique Min 1-4: 2 P.Clean & 1 Jerk 50-60% 1RM Min 5-7: 2 P.Clean & 1 Jerk 60-72.5%…
Strength/Skill – 15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk. 3 R.F.T 200m Weighted Run 45/25 D.B. 10 Left Handed O.H. Walking Lunges 45/25 10 Right Handed O.H. Walking Lunges 45/25 15 Left Handed D.B. Snatches 45/25 15 Right Handed D.B. Snatches45/25
5 RFT 25 HR Push Up 50′ Bear Crawl 25 Hang Power Snatch 75/55 50′ Bear Crawl 25 Back Squat 75/55 50′ Bear Crawl