Tuesday, 8-13-19
5 sets of 7
Strict Press
*Stay light*
4 RFT
30/25 Cal Row (15/10 AAB Cal)
20 C2B Pull Up (30 pull up)
10 Thruster 115/85
*23 min Cap*
5 sets of 7
Strict Press
*Stay light*
4 RFT
30/25 Cal Row (15/10 AAB Cal)
20 C2B Pull Up (30 pull up)
10 Thruster 115/85
*23 min Cap*
Fancloth orders!!!! In Teams of 3 30 Min AMRAP 100 Pull-Ups 100 Overhead Squats 75/55 80 Box Jump Overs 24″/20″ 80 Thrusters 95/65 60 Toes to Bar 60 Front Squats 115/80 40 Burpee Box Jump Overs 24″/20″ 40 Sq. Clean Thruster 135/95
In a 3 person team complete 6 RFT- 10 single arm DB OHS 50/35 (5 each arm) 20 HSPU 2:1 30 DB Deadlifts 50/35 40/30 Cal Row *1 person works at a time* **2 KB’s 53/35 must be held during the wod while one person works. 1 person may hold both KB’s if wanted**
Lots of sand outside, please clean your shoes, and do not put into cubbies!!! Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees for anyone who arrives late!!! 10 burpees for…
Tony’s Sushi Saturday night for cocktails @6pm. 25 min to complete 4×10 Strict DB shoulder Press 4×12 Lat DB raises 4×12 Front BB Raises 4×10 Strict Dips 3 RFT – 20 Alt. DB Snatch 50/35 15/12 Cal Row 10/7 AAB Cal *9 min Cap*
Just giving you all the heads up that there is still construction going on at the gym. 2 RDs 10 BB Hang Power Snatch 10 BB OHS 10 Banded Pull Aparts 7 Burpee EMOM x 11 Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch 60-65% Minute 4: Rest Minutes 5-6-7: 2…
15 min AMRAP 10 HSPU 10 M/U 10 Thrusters 95/65 Strength/Skill: 15 min to find your 1RM Deadlift 10 min EMOM odd 5 Deadlifts @ 70% even 5 Weighted Dips