Wednesday, 1-22-20
Deadlifts
6 X 3 @ 77.5%
15 Min AMRAP
15 Wall Balls 20/14
12 T2B
9 Deadlifts @ 50%
Deadlifts
6 X 3 @ 77.5%
15 Min AMRAP
15 Wall Balls 20/14
12 T2B
9 Deadlifts @ 50%
WOD – For Time: 2 Rounds of: 20 Handstand Push-ups 30 Swings (53/35) then 2 Rounds of: 20 Pistols 30 Sit-ups then 2 Rounds of: 20 Back Squats (135/95) No Rack 30 Box Jumps (20″)
Strength: Every 1:30 for 6 sets 50 D/U + 12 DB Snatch 45/30 10 min EMOM 3 OHS start @ 60% 1 RM and build 9 Min AMRAP 4 Devil Press to Thruster 25/15 8 DB Push Press 12 Air Squats
Tuesday & Thursday we will be adding a 7PM class. This will be on a trial basis. Team WOD 2 person team 400 m run 50 KB Power Snatches 53/35 50 push ups (hand release) 50 OH squats 95/65 50 Pull-ups 50 sdhp 95/65 50 weighted situps 45/25 800 m Row…… NOW THE HARD PART………..
Closed New Years Day! 7 RFT: 50 D/U 10 Bar Facing Burpee 5 Power Snatch 165/105
Strength/Skill – Push Press 2 RM Five rounds for time of: 20 Weighted Ab-Mat S/U’s 35/15 15 ft Rope climb, legless, 3 ascents
Memorial Day Hours are: 7,8 & 9 AM. No PM classes. Happy Memorial Day We will be offering a 4 week Squat Strength Program in June. If interested, please see Matt or Mariana. The cost will be $35.00 for programming specifically geared for you. Please keep in mind you will be squatting 4X per week,…