Wednesday, 3-1-17
Strength: OHS
work up to a heavy triple
Tabata
Box Jumps 24/20
KBS 53/35
T2B
Wall Balls 20/14
with 1 min rest between exercises
Strength: OHS
work up to a heavy triple
Tabata
Box Jumps 24/20
KBS 53/35
T2B
Wall Balls 20/14
with 1 min rest between exercises
WOD AND WINE FRIDAY NIGHT! Bring a Partner!!! 15 Min AMRAP: 12 Box Jumps 24’/20′ 9 t2b (Scale 1- K2E, Scale 2- :30 L-sit Hold on pull up bar) 6 Burpee Bench Press: 3 x 8 same weight across *Scale as needed*
“MURPH” Times: 8AM & 9:30AM Saturday May 25th Weigh-ins for paleo challenge are Friday May 24th during business hours BBQ @ 12:30, please bring your favorite Paleo Dish. Strength/Skill – Snatch. Find your 1 rep max of the day. 10 Rounds for time: •1 Snatch. Use 80% of 1RM snatch •5 Box jumps (30/24) •100m…
8 and 9 am classes only. Closed tomorrow. With a partner 12 Days of Christmas 1- 100 m Run 2- Sq. Snatches 155/105 3- Thrusters 155/105 4- Burpee 5- T2B 6- C2B Pull Ups 7- KBS 53/35 8- Goblet Squats 53/35 9- Jumping Squats 10- HSPU 2:1 11- Power Clean & Jerk 155/105…
Strength/Skill -BS @30X1; 3, 2, 1, 1; rest as needed + 100 DU rest 2mins 15m HS walk 20 BB front rack walking lunges 135/75# in 2 sets 10 wall walks 20 BB front rack reverse lunges 135#/75# in 2 sets 10 burpee MU 20 thrusters 135#/75# in sets of 2 rest 2mins 100 DU
5×3 Bench Press Work up to heavy 3, hold it across sets “Grace” 30 Clean & Jerk 135/95 *10 min Cap* Rest 5 Min “Isabel” 30 Snatch 135/95 *10 Min Cap*
20 Min AMRAP 20 HSPU 2:1 20 Weighted Sit-Up 35/25 20 Slam Ball30/20 20 K2E