Tuesday, 3-10-20
Tabata
Sit Ups
KB North South Plank
4 Rds
20/15 AAB
20 DB Snatches 70/50
20 Ring Dips
Tabata
Sit Ups
KB North South Plank
4 Rds
20/15 AAB
20 DB Snatches 70/50
20 Ring Dips
Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us. Let’s join and celebrate her new endeavor. Strength: 5×3 strict press climbing in weight 3×3 Push Press climbing in weight 3×1 Push Jerk climbing…
Every 1:30 for 6 sets (9min) 3 Tempo FS @ 40-50% 1 RM of FS Tempo = 5 second down, 10 second pause in bottom, explode up, 2 second pause at top *No bounce to get out of the bottom* “Grace” 30 Clean & Jerk 135/95 *12 min Cap* Work Skills in the remaining time.
Strength: Bench Press: 5X2 Partner Wod 800m Run (100 meters at a time) 80 Calorie Row 80 Box Jumps (24/20) 50 Clean and Jerks (135/95) 10 Rope Climbs One person works while the other rests.
E2MOM for 8 min 4 Tempo Deadlifts Tempo= Stand, 2 sec pause at top, 6 sec descend, no pause at botttom 4 RFT 12 DB Power Clean 50/35 12 Single Arm DB Push Press (6L, 6R) 50/35 6 Devil Press 50/35 *15 min Cap*
Strength – Clean and Jerk 21-15-9-3 Turkish get ups 53/35 KB Swings
PLEASE BRING AN EXTRA PAIR OF WORKOUT SHOES IF POSSIBLE TO KEEP FLOORS CLEAN AND DRY. THANK YOU. WOD 155 lbs Power Clean 15 reps 30 ring dips 155 lbs Power clean 12 reps 24 ring dips 155 lbs Power Clean 9 reps 18 ring dips 155 lbs power Clean 6 reps 12 ring dips…