PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!!
Strength/Skill – 3 Position Snatch Grip High Pulls
5 Sets 80% of 1 RM
12 min AMRAP
5 ground to overhead (135#/95#)
10 floor wipers (135#/95#)
15 lateral bar jumps
Stretch class with Doug Wednesday July 31st at 8am. Bring a yoga mat Handstand Practice (HSPU, HS walk, strict work) Every 2 min death by: 2 DB Snatch 50/35 2 T2B 2 Push Up *each round you increase by 2 reps each movement*
Strength: Every 90 sec for 5 sets 3 Deadlifts @ 87.5% of 1RM Re-grip after every rep Every 90 sec for 5 sets 4 Strict Presses @ 80% of 1RM Do Not Lean back or over extend!!!! For Time: 75 Wall Balls 20/14 50 Burpees 25 Snatches 135/95….yes you are squating!!!
Strength: 2 Power Snatch + 1 Hip Sq. Snatch build over 6 sets starting @ 50%1rm Power Snatch 8RFT: 9 Pull Ups 3 Deadlifts 315/205 10 Box Jump Overs 30/24
For time: 50 DB Walking Lunge 45/30 40 Wall Ball 20/14 30 Box Jump 24/20 20 t2b 10 sq. Clean 225/185 20 t2b 30 Box Jump 24/20 40 Wall Ball 20/14 50 DB Walking Lunge 45/30 *Scale as needed*
EMOM X 10 Min 1 – 10 Burpees Min 2 – 15 Wall Balls 3 Rounds: 10 Power Cleans (155/115) 10 Front Squats 10 Push Jerks
The Gym is closed today. Anyone interested in running a 5K for a good cause, we will be running the Stan Wong Race. Wear your Kryptonite shirt. The Challenge class is still on!!!