Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary.
Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled.
Strength:
Power Clean
70%x3
75%x3
80%x2
85%x2
2RM
15 Min A.M.R.A.P.
1 Wall Climb
7 Deficit Push-ups / Ring Push-ups
3 Hang Power Cleans 155/105
Strength/Skill – Snatch High Pulls 12min A.M.R.A.P. 5- Power Snatches 135/95 5- H.S.P.U.’S 20- Double Unders
PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. All afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength/Skill – Hang Squat Snatch 2 R.F.T….
Back Squat 5×5 @ 60-70% of 1 RM “Cindy” 20 min AMRAP 5 Pull Up 10 Push Up 15 Squats
Memorial weekend schedule: Thursday no 7 PM, Friday 6 & 7 AM, 4, 5, & 6 PM, NO Saturday classes. Memorial Day: 9 AM & 10:30 AM Murph. BBQ is @ 1PM. 10 min EMOM- 40 yd Sprint(ALL OUT) Strength: 5 X 3 Back Squats @ 85% + 100 Burpee PullUps
Every 2min for 12 min 3 Pos Hang Power Clean ( Low, mid, high) + 1 Jerk Increase in weight. 3RDs 21 Sit Up 14 Hollow Rocks 7 Strict HSPU 2RDs 20 Hang Power Cleans 115/85 10 BMU (20 Pull Up + 10 Dips) 1RD 50/35 Cal AAB
Don’t forget to pre order your Kryptonite gear!! Strength: Back squat 1×8 @65% 1×8 @70% 1×8 @75% Wod Cindy 20mim amrap 5 pull up 10 push up 15 air squat