HAPPY <3 DAY!!
Strength: Bench Press 4X3 @ 70%
Partner Wod
20 min Amrap
2 Clean and Jerks , 10 Pull Ups
4 Clean and Jerks , 15 Pull Ups
6 Clean and Jerks , 20 Pull Ups
8 Clean and Jerks , 25 pull Ups
10 Clean and Jerks , 30 Pull Ups
205/145
Continue to add (2) repetitions to the Clean and Jerks and 5 Pull Ups to each round
20 min AMRAP Burpee-Box Jump(24/20)- 1 Power Clean (155/115)-Walking Lunge(15)-Double unders(20)-Sprint back to starting position for burpee. That is one round. (For box jump, jump up, then off other side and a dirty barbell will be anxiously awaiting to cleaned)
Skill – 15 Min for Handstand, D/U’s, or M/U’s practice. WOD – 9 Min AMRAP 7 C2B 13 Thruster 95/65 Immediately following the 9 Min you have: 6 min to find 1 RM Clean & Jerk
Today’s hours 6,7 and 8AM. Closed tomorrow! Partner WOD 120 Cal Row 100 Pistols 80 Wall Balls 20/14 60 Hang Power Clean 95/65 40 M/U (40 C2b + 40 Dips) *Each partner must complete 1 rep of each movement*
“MURPH” Times: 8AM & 9:30AM Saturday May 25th Weigh-ins for paleo challenge are Friday May 24th during business hours BBQ @ 12:30, please bring your favorite Paleo Dish. Strength/Skill – Snatch. Find your 1 rep max of the day. 10 Rounds for time: •1 Snatch. Use 80% of 1RM snatch •5 Box jumps (30/24) •100m…
Strength – Back Squats: 5-5-5-5-5 W.O.D. Three rounds for time: 400m run 20 ring push ups 15 back squats (135) (95) The Ten Commandments of Recovery The Ten Commandments of Recovery by Dan John (athlete, author, coach & speaker) Sleep! You probably won’t even consider this one, but it is the single best weight loss…
Christmas party Dec 17, pleas sign up at front desk! Strength: back squats 6×5 @ 75-85% 4 Rounds: 21 Wallballs (20/14#) 18 Kettlebell Swings (53/35#) 15 Burpees 12 C2B Pull-ups