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Friday, 10-25-13
Strength/Skill – Bench Press, Find 3 RM 30 Weighted Sit Ups 45/25 20 Walk Out/ walk In Push Ups 10 Squat Snatches (95/65) 400m Run 10 Jerks (135/85) 20 Hang Power Cleans (135/85) 30 Wallballs (20/14)
Wednesday, 6/15/11
W.O.D. 10 R.F.T. / 30 min A.M.R.A.P. 10 – Pull-ups 10 – K.B Swings 53/35 10 – Double Unders 10 – O.H. Squat 95/65
Tuesday, 5-31-16
Strength EMOM for 5 Mins- 3 Power Snatches, Ascending in weight each set start @ 60% *Rest 2 Mins* EMOM for 5 Mins- 3 OHS, ascending weight starting @ 60 % If you do not have the mobility, you will be doing 5 min of stretching. 13:00 AMRAP 50 Double Unders 3:1 30 Seated Twists 15…
Monday, 8-5-16
9AM class only today! Partner Wod 35 min EMOM Min 1 Wall Climbs Min 2 Front Rack Lunges 95/65 Min 3 T2B Min 4 Burpee Pull Ups Min 5 Squat Clean Thrusters 95/65 1 person works for 30 sec while the other partner rests, then switch. Score = Total Reps
Thursday, 11-24-11
Can you say “BEETLEJUICE”? Eat up!!!! HAPPY THANKSGIVING!! Thursday 6 am only no PM Classes Friday 6,7& 8am only no PM Classes . Friday Partner WOD Friday Partner WOD Friday Partner WOD Skill/Strength – 2 Rounds of : Burgener Warm-up & Skill Transfer as a group 3 R.F.T. 30 Wall Balls 20/14 20 Power Snatches…
Friday, December 17th 2010
Skill/Strength – Snatch 5-5-5-5-5 10 rounds for time: 10 K2E 15 KB Swings 53/35 20 Squats