6 and 7 AM classes this morning.
Regular Wednesday morning classes, no PM classes.
Closed New Year’s day.
Friday 9AM, 4 and 5PM classes.
Strength:
16min EMOM
Even: 4 Deadlifts @ 70%
ODD: 8 Wall Balls 20/14
For time: 10-20-30
Row for calories
Weighted box step-ups 53/35
Kettlebell swings 53/35
Strength: 6×2 Snatch Pull 100% of more of Snatch WOD: 8 Min AMRAP- 10 Thrusters 95/65 10 Box Jump Overs 24″/20″ 25 D/U Rest 3 Min 6 Min AMRAP- 25 D/U 10 Box Jump Overs 10 Thrusters 75/45
Strength/Skill – 3 Position Clean x 5 5 rounds for reps :30 of work at each station, no rest between movements Pushups Box jumps (24/20″) Snatches (75/55#) Floor wipers :30 rest
With a 38 Min Running Clock: 0:00-10:00 AMRAP 50 D/U 5 Burpee over Bar 5 Deadlifts 315/225 rest 4 min 14:00-24:00 AMRAP 15 Wall Balls 20/14 15 Power Snatch 75/55 24:00-28:00 rest 28:00-38:00 AMRAP 25 Air Squats 10 Hang Power Cleans 115/85 5 S2OH 115/85
E3MOM for 9 min 10 Deadlifts *Increasing in weight, do not make big jumps* 10 RFT: 7 Thruster 75/55 7 Pull Up 7 Burpee *14 min Cap*
Holiday schedule: July 4th and 5th : 7,8,9 am only! Tempo Deadlifts 6 sets of 3 Tempo= Stand with weight, 2 sec pause at top,6 sec descend, 3 sec pause at bottom For time: 10-1 Power Clean & Jerk 155/105 *1 Rd of “Cindy” between each set of PC&J* Cindy= 5 Pull up,…
9AM TODAY! Strength;: 3 Position Power Clean: Power, Hang, Floor 6X3 starting at 60% and increasing weight 16 MINUTE ASCENDING LADDER 1 Power Snatch 135#/95# – 50 D/U’s – 15 T2B 2 Power Snatches – 50 D/U’s- 15T2B 3 Power Snatches – 50 D/U’s – 15 T2B……Increase Snatches by 1 Rep