Warm up
2 RDs
8 BB Snatch Grip Deadlifts
8 BB Hang Power Snatch
8 BB OHS
8 Burpee
5 min EMOM
3-position Power Snatch
(High Hang, Above knee, Floor)
start @ 40% 1 RM Power Snatch
*use this as a primer for the next work*
rest 2 min
Every 1:30 for 9 min
1 Power Snatch + 1 Sq. Snatch
NOT touch and go.
Build to heavy complex
15 min Ladder by 3’s
3 Wall Ball 20/14
3 Alt DB Snatch 50/35
3 Burpee
6 Wall Ball
6 Alt DB Snatch
6 Burpee
9….
Closed Thanksgiving. 9am class Friday. Christmas party Saturday, Dec.12th at the gym. Please sign up at the desk. Pre-Turkey WOD 0:00-5:00 50 Burpees AMRAP T2B 5:00-8:00 Rest 8:00-15:00 Est. Heavy Complex Power Snatch + Snatch 15:00- 17:00 Rest 17:00- 22:00 Isabel (30 Snatch 135/95) 22:00-25:00 Rest 25:00-30:00 1K Row 30:00- 33:00 Rest 33:00-38:00 50 T2B…
“Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power clean, 1 rep Post time to comments. U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August…
9 min E3MOM Back Squat 3×10 @ 60,65,70% of 1RM 10 Min AMRAP: 12-1 Deadlift *10 Box Jumps 24″/20″ between each set.* * Weights 135/95, 155/105, 185,125, 205/135, 225/155, 255/175 275/195, 295/205, 315/225, 335/235, 365/255, 385/270* With Remaining time, work on some skills for the open.
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I need a BBQ headcount. Warm up: 3rd at an easy pace 12 Walking lunge 100m jog 10 Push Up 10 Air Squats For time- 2 mile run 50 thruster 95/65(1 sec pause at the time at the top of every rep) 30 lateral burpee over bar *30min Cap* Skills with remaining time.
Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes. Strength/Skill – 8 min. E.M.O.M. Even Minute – 20 D/U’s Odd Minute – 10 Box Jump Overs 20/18 “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats…