Tuesday, 11-29-16
Christmas party December 17. Sign up at front desk.
STRENGTH:
POWER CLEANS 7X1 @ 80-85%
20 MINUTE AMRAP
20 KETTLE BELL SWINGS 53/35
15 REVERSE LUNGES 53/35
10 RING DIPS
200 M ROW
Christmas party December 17. Sign up at front desk.
STRENGTH:
POWER CLEANS 7X1 @ 80-85%
20 MINUTE AMRAP
20 KETTLE BELL SWINGS 53/35
15 REVERSE LUNGES 53/35
10 RING DIPS
200 M ROW
Wod: 10 min Cap 30-20-10 D/U’s Wall Balls Strength: 12 min EMOM Even: 5 Deadlifts @80% Odd: 3 Box Jumps 30+/24+(Step down) After strength you have a choice, you may either squat or work a skill you are WEAK at. Front Squats: 5@ 70% 3@ 80% 1@ 90% Every 90 sec for 5 sets 4…
25 Min AMRAP- 10 Push press 115/85 10 KB Swings 70/53 10 Box jumps 24/20
From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Wednesday, July 4th there will be 8 and 9 am classes only Strength/Skill – Rope Climb. Wear your socks and climbing sneakers 5 Rope Climbs 2 HSPU (Strict, full…
Monday…..8 and 9AM Classes only!!!! 21-15-9-15-21 Hang Sq. Clean thruster 95/65 Burpee Box Jump Over 24″/20″ *200 m run between sets* 30 min CAP
Strength/Skill – Clean Complex 1 x 5 (1 Clean, 1 Push Press, 1 Jerk) Five rounds for time of: Run 200 meters 185/135 pound Deadlift, 21 reps
Partner WOD – “Hold the Line” Only one partner can be working at a time, the other partner must be in a hold. If partner 2 is not holding that position, partner 1 cannot count reps. Every time you switch roles, both partners must do 5 burpees. 20 minute AMRAP 40 box jumps (24/20″) –…