Tuesday, 3-12-19
20 min to complete:
3×10 single leg RDL (each leg)
3×10 Bent Over row
3×12 Single arm DB Power Row
3×12 DB Incline Lever Row
3×20 Shrugs
“Christine”
3 RFT:
500m Row
12 Deadlifts 135/95
21 Box Jumps 24″/20″
*12 min Cap*
20 min to complete:
3×10 single leg RDL (each leg)
3×10 Bent Over row
3×12 Single arm DB Power Row
3×12 DB Incline Lever Row
3×20 Shrugs
“Christine”
3 RFT:
500m Row
12 Deadlifts 135/95
21 Box Jumps 24″/20″
*12 min Cap*
We were going to put 100 burpee pull-ups as an April fools, then give you the real W.O.D. upon arrival. We then realized nobody would show up. Maybe next year. “Elizabeth” 21-15-9 Clean 135/95 Ring dips…. “Tabata” your weakness Watch “Elizabeth” http://www.youtube.com/embed/HkCLmD8Zlac
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 – Practice D/U’s & Hip Mobilty for Squats For Total Reps: Back Squat (250/183) (5 Minutes)…
Skill – Pistols W.O.D. Three rounds for time: 30 Burpees 15 Deadlifts 10 Pistols 400m run
WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. STRENGTH: DEADLIFTS WORK UP TO A HEAVY SINGLE 3 rounds for time:…
For time with a partner – 75 Power Clean & Jerks 115/85 75 Bar Muscle Ups (60 Pull Up+60 Dip) 150 Wall Ball 20/14 75 HSPU 2:1 75 Power Snatches 115/85 *30 min cap*
Strength/Skill – Back Squat 5 x 3 4 R.F.T. 7 Man Makers 10 Forward rolls to a tuck jump 13 C.2.B. Pull-ups