Wednesday, 12-7-16
Deadlifts;
10 @ 55% 10 @ 65% 8 @ 75% 6 2@ 80% 4 @ 85% 2 @ 90%
16 min AMRAP
10 Floor Press
20 Weighted Sit-Ups
10 SDHP
20 Hip Extensions/ Good Mornings
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Wednesday, 9-4-13
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Strength/Skill – Bar Muscle-ups 5 Round for time: 5 Hang squat clean (65% of 1RM HSC) 8 Box jumps (30/24) 100 m Sprint…. Balls to the Wall…Jaw to the Flaw (Floor – NY Accent) Rest 1 minute between rounds.
Monday, December 6th 2010
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Skill: Turkish get-ups W.O.D. 21-18-15-12-9 rep rounds of: 115 pound Power snatch Wallball shots, 20 pound ball Knees to elbows Cool Down: Tabata pistol holds alternating legs
Friday, 9-23-11
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NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY
Monday, 7-23-18
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Warm up: 3RD at easy pace 10 Air Squats 20 D/U :30 Squat Hold 12 min to complete: Back Squats 5×5 @ 80% 3RFT 10 DB Snatch, left arm 50/35 10 OHS, left arm 50/35 10 Pull Up 10 DB Snatch, right arm !0 OHS, right arm 10 Pull Up *18 min Cap*
Thursday, 3-12-15
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Open Gym At 7PM. We will watch the Open live at 8PM. 10 min partner EMOM of Weighted Planks 12 min 5 Deadlifts 185/135 150′ Shuttle run
Tuesday, 10-31-17
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14 Min EMOM- 1- 20 Med Ball Twists 20/14 2- 20 Hollow Rocks 8 RFT- 25′ Walking Lunge w/ 2KB 53/35 100′ Shuttle Sprint