Please start bringing a change of shoes. Sand is out of control!!
Brewology Saturday night. Dinner at 6:30 drinks after. Let me know if you are coming for dinner, need a head count. Come for Drinks anytime.
Strength-
Work Up to 80% of 1 RM deadlift
WOD-
24 Min EMOM
Min 1: 4 Deadlifts at the 80% of 1 RM
Min 2: 4-7 Strict HSPU
Min 3: Plank hold :50
Min 4: 20/15 Cal Row
WOD: 3RFT- 30 Ring Push up 20 Wall Balls 20/14 10 DB Squat cleans 35/20 60 D/U Strength: Back Rack Step Up 5×6(3 each leg)
For Time: 1000m Row 20 Shoulder to Overhead 135/95# 30 squat cleans 135/95# 40 burpees over the barbell Back Squat 75%x3, 80%x2x2, 85%x2x2
6 Min EMOM Even: 7-10 Strict Ring Dips Odd: 4-8 Tall Box Jumps 10 Min EMOM Even: 50 D/U Odd: 12 KBS 53/35 Strength: Split Jerk 7 sets of 1 rep… trying to build to a heavy single.
11am make up for any of yesterday’s 6 week challenge classes. Sunday Funday Fundraiser Wod at 9:30. Last chance to make a donation!!! 10 Min AMRAP- 10 OHS 95/65 10 T2B Rest 5 Min 10 Min AMRAP- 5 Power Clean 155/105 10 Box Jump Overs 24/20″
NO 5AM CLASS TUESDAY 5/10 & THURSDAY 5/12 Strength/Skill – Squat Cleans 155 pound Squat Clean and Jerk, 30 reps The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and…
Strength -Push Press 5-5-5-5-5 W.O.D. – 4 R.F.T. 30m Bear Walk 30 Double Unders 30 Box Jumps Injuries and Fun “Accumulating injuries are the price we pay for the thrill of not having sat around on our asses” –Mark Rippetoe Injuries: First- They are a bitch. Pretty simply, they suck. Injuries, even the smallest kinds,…