Wednesday, 12-6-17
Strength: 6X3 Weighted Pull Ups
Scale: Strict, Negatives
In teams of 2 perform 12 Rds of:
7 Hang Squat Cleans 135/95 –
12 Box Jumps (24/20)
12/10 Calorie Row
Break it up anyway you want.
Strength: 6X3 Weighted Pull Ups
Scale: Strict, Negatives
In teams of 2 perform 12 Rds of:
7 Hang Squat Cleans 135/95 –
12 Box Jumps (24/20)
12/10 Calorie Row
Break it up anyway you want.
3 RFT 25/20 Cal Row (20/15 AAB Cal) 12 Devil Press 50/35 6 Rope Climb
32 min EMOM 1- 15/10 Cal Row 2- 50 D/U 3- 12/9 AAB Cal 4- :45 2-KB Front Rack March 53/35
Strength/Skill – Bench Press 5×3 5 R.F.T. 40 D/U’s 10 Push Presses 155/115 200m Run Cool Down 10 x 5 Pull-ups
July 3rd hours: 9 and 10AM. 4 and 5PM open Gym. July 4th hours: 8 and 9AM.
Good Friday hours: 8 and 9AM, 4 and 5PM. CLOSED EASTER SUNDAY!!! STRENGTH: 9 MIN EMOM MIN1: 30 SEC ALT PISTOLS MIN2: 30 SEC HSPU MIN3: 30 SEC PULL UPS ALTERNATE BETWEEN 10-9-8-7-6-5-4-3-2-1 POWER CLEAN 185#/125# 20-18-16-14-12-10-8-6-4-2 HAND RELEASE PUSH UPS
20 min to complete 3×10 French Press 3×14(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at extension 3 sets of BB 21’s Partner WOD 20 min AMRAP 30 AAB 20 Devil’s Press 50/35