With a 30 min running clock:
8 Min AMRAP
15/12 Cal Row
10 Pull Up
5 Power Snatch 115/85
rest 3min
8 Min AMRAP
15/12 Cal Row
10 Pull Up
5 Power Snatch 135/95
rest 3min
8 Min AMRAP
15/12 Cal Row
10 Pull Up
5 Power Snatch 155/105
W.O.D. Strength – In 12 minutes work up to a 2 rep max Deadlift 50-40-30-20-10 Double Unders Walking Lunges
Strength: Snatches (squat) 3@60% 3@65% 2@70% 2@75% 2@80% *not TnG, reset every rep* 16 Min AMRAP 3 Rope Climb 5 Thrusters 135/95 7 Power Cleans 135/95 15 Cal Row
3 rounds for time: 30 Calorie AAB 30 Toes to Bar 30 HPC 115/85 30 Wall Balls 20/14
Holiday schedule: July 4th and 5th : 7,8,9 am only! Tempo Deadlifts 6 sets of 3 Tempo= Stand with weight, 2 sec pause at top,6 sec descend, 3 sec pause at bottom For time: 10-1 Power Clean & Jerk 155/105 *1 Rd of “Cindy” between each set of PC&J* Cindy= 5 Pull up,…
With a partner complete: “Maupin” 4RFT- 800m Run 49 Push Up 49 Sit-Up 49 Squats *35min Cap* *Both partners run, reps are broken up however* U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades….
Pool Party : Aug 3rd @3pm Jamie and Chris C. Moriches Please let us know if you can make it. BYOB Single Leg Romanian Deadlift 4×8 (each Leg) *8 min to complete* For Time: 50/35 AAB Cal (65/50 Cal Row) … Directly into: 100-80-60-40-20 – D/U 2:1 50-40-30-20-10 – AbMat Sit-Ups … Directly into:…