Strength/Skill – 2 Position Power Clean Knee-Floor (Max Load)
3 RFT
10 D.B. Seated Presses 45/25
10 Chin-ups
15 Weighted D.B. (D.B.Stays Under Chin) Ab Mat Sit-ups 45/25
15 Supermans
20 Front Squats 95/65 ( Cleaned From lLoor)
20 S.D.H.P. 95/65
Come watch the last Open Wod tonight. We start at 5:30. 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Time cap: 20 minutes
No Yoga this week. Strength/Skill – 5×2 Mid Thigh Snatch 100 Wall Balls……but, before you Wall Ball On the even minute 5 – Burpees On The odd minute 5 – S.D.H.P.’s 75/45
Strength: 3 position clean Power, hang, floor: work up to a heavy complex AMRAP 20: 2 Rope Climbs 12 Kettlebell Swings (70/53#) 22 Walking Lunges 70/53
9 am open gym. Marcus will be there doing a private, so you are on your own!! 31 Heroes Aug 5th. Don’t forget to make a donation on our FB page. Strength: Push jerk + Split – 2+1×7 @60-80% of 1RM Push Jerk (2 Push jerk +1 split) JT meets Isabell 21-15-9 HSPU Ring…
“MURPH” Times: 8 A.M & 9:30 A.M. Saturday! BBQ @ 12:30, please bring your favorite Paleo Dish. Strength/Skill – Weighted pull-up 3×5 — 5 min AMRAP: •5x Handstand push-up •1x Rope climb 5 min AMRAP: •8x Supine ring-row •8x Hand release push-up 5 min AMRAP: •30m Farmer’s walk 53/35 •8x Goblet squat 53/35
Strength/Skill – Front squat – 15 mins. work up to a 3 RM 3 R.F.T 16- Front Racked Backwards Walking Lunges 115/75 10- Toes to Bar / Pull-ups (1 Toes to bar & 1 Pull-up = 1 Rep) 6- S.D.H.P. 115/75