Tuesday, 5-9-17
DON’T FORGET TO SIGN UP FOR MURPH AND THE BBQ!!!
Strength:
Deadlifts:
10 @ 50%
10 @ 60%
10 @ 70%
8 @ 75%
6 @ 80% of 1RM
4RFT
20 Wall Balls 20/14
20 Box Jumps 24/20
400m Run
DON’T FORGET TO SIGN UP FOR MURPH AND THE BBQ!!!
Strength:
Deadlifts:
10 @ 50%
10 @ 60%
10 @ 70%
8 @ 75%
6 @ 80% of 1RM
4RFT
20 Wall Balls 20/14
20 Box Jumps 24/20
400m Run
Strength/Skill – DeadLift 2-2-2-2-2 For time: Run 800m 5 Rounds: 50 Double unders 10 Chest to bar pull-ups (no butterfly) Run 800m
Strength/Skill – Rope climb Five rounds for time: 15 Deadlifts, body weight 2 Rope climbs
Reminders: 3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. Strength: Every 90 sec. for 12 min; 3 Push Press + 1 Jerk @ 60-65% of 1RM 5 RFT 3 Deadlifts 315/225 6 Ring Dips 9 T2B
Catalog company made an error so they are allowing us more time to place orders. If you need another catalog please see me. “Hammer” 5 Rds of: 5 Power Clean 135/95 10 Front Squat 135/95 5 Jerk 135/95 20 Pull Ups *rest 90 seconds between rounds* U.S. Army First Sergeant Michael “Hammer” Bordelon,…
WOD @ Bottom of Page Details Spring 30 Day Paleo Challenge, weigh ins April 26th ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat…
Skill: Clean & Jerk W.O.D. Run 1200 meters 20 Box jumps 20 Sit-ups Run 800 meters 30 Box jumps 30 Sit-ups Run 400 meters 40 Box jumps 40 Sit-ups