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
No 5AM class today!! Grab a partner and complete: For time- 2500m Row rest 2 min 24-18-15 hang squat clean 155/105 push jerk rest 2 min 100 c2b pull up 100 t2b
Oct. 7th Self Defense Class @7PM Strength/Skill – 8 min EMOM – Even Minute – 10 Medicine Ball Cleans Odd Minute – 5 High Hang Power Cleans 115/85 3 rounds for time of: Run 400 meters 30 squats 115-lb. push press, 20 reps
Please do not leave your wallets or handbags in your cars!!!! Christmas Party Saturday at 7PM. Please let me know if you are coming. GYM WILL BE CLOSED SUNDAY! 4 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang…
Strength/Skill: Beep Test 15 min cap: 30-20-10 Wall Balls D/U’s 21-15-9 KB Swings 53/35 Hand Release Push Ups 12-10-8-6-4-2 T2B Lunges with KB 53/35
Strength: Hang Power Clean + Hang Squat Clean 5-5-3-3-2-2 2 Rounds for time of: 600m run 60 Ft Handstand Walk / 30 Shoulder Taps 40 Push-ups 20 Overhead Squats 95/65
Skill: Split Jerk In teams of two, complete as many rounds and reps as possible in 25 minutes of: 200 Meter Run 30 Kettlebell Swings (32/24 kg) 20 Box Jump-Overs (24″/20″) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 200 meters, Partner B will…