Christmas Party is Dec 16th. please sign up at the front desk.
Strength:
Front Squat
6×3 w/5sec descend
Sumo Deadlift
2×3@60%
2×3@70%
1×3@80%
1×3@90%
8min AMRAP:
30 D/U
8 Alt. DB Snatch 50/35
4 Broad Jumps ( Long Length of mat)
Strength/Skill – Push Press 5-5-5-5-5 3 R.F.T 10 – Burpee Box Jump Pistol 24/20 20 – Goblet Squats 53/35 30 – K.B. Swings 53/35
15 min to complete: 3×12 Bent Over Row 3×10 Hammer Curls 3×10 DB Single Arm Row (bench) 3x 21’s 6RFT 10 Deadlifts 225/185 20 Box Jump Overs 24/20 30 D/U’s 3:1
10 Min EMOM 1 OHS 70-75% of 1RM Every 90 sec for 6 sets 1 OHS 80-100% “Squatting Isabel” For time: 30 Squat Snatches 135/95
Brewology is not able to accommodate the extra dinner guests, so we are changing tomorrow night’s venue to Buckleys. Please spread the word!! We will be watching the Open announcement LIVE next Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. After next week’s…
Congrats Rob & Amanda! Just married!!!! Olympic Athlete Christine Girard Snatches 106 kg (233 pounds) at Ogopogo Weightlifting Championships 2011 in Kelowna, B.C. Strength/Skill -S.D.H.P. 15 MIN. .A.M.R.A.P. 4 Wall Climbs 8 Pistols 12 SDHP’s 75/55
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…