Strength Skill – Weighted Pull-up – 5-5-3-3-3-2-1 (Increase weight per set)
3 Rounds:
8 Shoulder to OH
16 Pistols
Then
3 Rounds:
8 Front Squats
16 Situps
Then
3 Rounds:
4 Ground to OH
2 Rope Climbs
Rx – 155/110
Advanced – 135/95
Beginner – 115/80
Christmas Eve Hours: 6,7,& 8AM. No PM Classes. Closed Christmas Day. 5 RFT 5 hspu 10 PC 135/95 15 burpee 20 kbs 53/35 25 wall ball Rest 3 min between rds
Warm up: 2RD at easy pace 5 BB Deadlift 5 BB Power Clean 5 BB Front Squat 5 Jumping Squat E2MOM for 12 min Power Clean + Front Squat + Hang Squat Clean + Sq. Clean + Front Squat Start @ 50% lightest movement and build to heavy complex. There is no rest on the…
E2MOM for 16 min 1 Power Clean + 1 Sq. Clean + 1 Hang Sq. Clean + 1 Push Press + 1 Split Jerk *Build in weight* For Time: 21 Thrusters 115/80 9 Ring M/U (15 Banded + 15 Dips, 20 RR + 15 Dips) 15 Thrusters 115/80 15 C2B Pull ups (20 Banded +…
5×3 Deadlift @ 75% “Helen” 3RFT: 400m run 21 KBS 53/35 12 Pull ups
Tony’s Sushi Saturday night for cocktails @6pm. E2MOM for 12 min 5 Hang Power Clean + 3 Front Squats + 2 Push Jerk Build to heavy UNBROKEN complex Open cap test 20 min AMRAP: 50 WB (20/14) 50 DU 40 Box Jump (24/20) 40 TTB 30 CTB PU 30 Bar-Facing Burpees 20 Power Cleans…
Our member Kelly D will playing tonight here at the time listed. It’s local so go down see her Jam!!! Strength/Skill – Behind The Neck Jerk For Time : 50 – O.H. Squats 95/65 800m – Run ( If it’s raining….uh….bring extra clothes?) : ) 50 – S.D.H.P. 95/65