DON’T FORGET TO SIGN UP FOR MURPH AND THE BBQ!!!
Strength: Every 90 sec complete:
1 Clean + 1 Front squat + 1 Jerk
Starting at 50%, adding 10 lbs every 90 sec until Failure
15 Min AMRAP:
Buy In 1000m Row
3 Power Snatch 135/95
6 Front Rack Lunges 135/95
9 Inverted Burpees
Tempo Deadlifts 6×4 Tempo = Stand with weight, two second hold at top, descend for 5 seconds, zero count at floor. 12 min to complete For time: 60 DB Hang Clean & Jerk 70/50 50 T2B 40 Thrusters 115/85 30 Burpee Box Jump Overs 24/20 20 Sq. Clean Thruster 165/110 *
Please let me know if any of you are missing your catalog order. Strength: E2MOM for 16 min 1 High Hang Sq. Clean + 1 Above the knee Hang Sq. Clean + 1 Sq. Clean from Floor + 1 Split Jerk *start light and build rest 3 min EMOM for 10 Min 1- 6…
TABATA Something Else Pull-ups Push-ups Sit-up Squat :20 on/:10 off x8 1min rest between Handstand Push up practice or Handstand walk practice
Check your email for today’s WOD
For Time: 42 Wall Balls 20/14 21Back Squats 155/105 30 Wall Ball 15 Front Squats 18 Wall Ball 9 Overhead Squats Deadlift *Set 1 – 10 reps @ 55% of 1-RM *Set 2 – 10 reps @ 65% *Set 3 – 8 reps @ 75% *Set 4 – 6 reps @ 80% Rest 2-3 minutes…
Last Hero Wod for the fundraiser will be Super bowl Sunday. Mark your calendars for Sunday Funday!!! WOD- 6 RFT 500m Row 3 Squat Snatches 165/115 15 Pull Ups Strength- Bench Press 4×8 You choose weights