Tuesday 9-22-15
WOD:
12 Min AMRAP –
15 Wall Balls 20/14
10 HR Push Up
5 Push Jerk 135/95
Strength:
5×5 Deadlift @ 72.5%
After each rep, release hands and reset
*Scale as needed*
WOD:
12 Min AMRAP –
15 Wall Balls 20/14
10 HR Push Up
5 Push Jerk 135/95
Strength:
5×5 Deadlift @ 72.5%
After each rep, release hands and reset
*Scale as needed*
Christmas party is Dec.15th. $20.00 pp 12 min EMOM: Even: 6 Back Squats Odd: 3 Front Squats Barbell Loaded at 61% of 1RM FRONT SQUAT For Both Lifts For Time: 60/42 Calorie Row 50 Box Jump Overs 24/20 40 Toes to Bar 30 Power Snatches 135/95 *22 min Cap*
30 min to complete 3×10 Flat Bench Press 3×20 Tricep Banded Pull Down 3×10 Weighted Push Up 3×15 French Press 3×10 DB Flys 6 min AMRAP 30 Russian Swings 70/53 30 K2E 30 Walking Lunge w/ 1 KB 70/53
Follow the path of the bar Strength/Skill – O.H. Squats 10-9-8-7-6-5-4-3-2-1 O.H. Squats 135/95 K.2.E. 6 Pistols (3L) (3R) after each round
For time: 100m Row 2- Burpee 3- DB Thruster 45/30 4- DB Power Clean 5- KBS 70/53 6- Pull up 7- DB Step Up 8- Sit Up 9- Hollow Rock 10- V-Up 11- Pistols 12- Man Makers 45/30 (Like 12 days of Christmas)
Friday the 22nd, join us as we celebrate Britt and Jon’s upcoming wedding @ Brewology!!! Next Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! “For time: 5 Rope Climbs 3:1 75…
6 min E.M.O.M. – Even Min. – 20 Air squats Odd Min. – 10 DB Snatches 45/35 5 (l) 5 (r) Strength/Skill – Shoulder Press 3-3-2-2-1-1 30-20-10 reps for time of: Push Press 115/85 Chest-to-bar pull-ups