EMOM X 12
Sets 1-3: 3 Snatches @ 65%
Sets 4-6: 3 Snatches @ 70%
Sets 7-9: 2 Snatches @75%
Sets 10-12: 2 Snatches @80%
WOD:
3 Min AMRAP-
5 SDHP 115/85
10 T2B
Rest 2 Min
3 Min AMRAP –
6 Goblet Squats 53/35
12 Alternating 1 arm KBS 53/35
Rest 2 Min
3 Min AMRAP –
4 KB Snatch 53/35
8 Pistol
Strength – Weighted push-up 5-5-5-5 W.O.D. “Grace” Clean & Jerk 135 lbs. 30x’s Rest two minutes… Tabata Mountain Climbers
CLOSED TODAY. MERRY CHRISTMAS
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. Strict Presses Min 0-4 Build to 5 RM Push Presses Min 5-9 Build to 5 RM Push Jerk Min 10-15 Build to 5 RM 10-8-6-4-2 MU/ Pull Ups and Dips 30-24-18-12-6…
Warm up 2 RDs 10 BB Power Clean 10 BB Hang Power Clean 10 Squats 10 KBS Every 90 seconds for 12 min 3 Hang Power Clean start @ 50% power clean 1RM and build With a partner – waterfall style 20 min AMRAP 20/15 Cal Row 15 KBS 53/35 50 D/U 2:1 *partner A…
50 Power cleans (135/95) 50 Wallballs 50 KB Swing (1.5/1)
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