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Strength: Hang Snatches 5-4-3-3-2-1
Ryan will be leaving us for a while….so he created this Wod for us and is doing it at the 4, 5 and 6PM classes!!!!
“The Ryanator”
400m Run
30 Alt DB Squat Snatches 55/35
10 Alt Pistols
400m Run
20 Alt DB Squat Snatches
20 Alt Pistols
400m Run
10 Alt DB Squat Snatches
30 Alt Pistols
9AM CLASS TODAY!!!! Strength: Weighted Pull Ups 6X3 Five rounds for time: 20 Toes to bar 15 Walk out walk in Push Ups 10 Back squats 135/95
In teams of 2 complete the following for time: Row 250m 50 Deadlifts, 225 (185) 50 Squat cleans, 95# (65#) 100 Kettlebell swings, 53# (35#) 100 Box jumps, 24″ (20″) Run 400m with weight 45 (25) Each teammate completes the row. Other movements are completed one person working at a time. The team will run…
31 Heroes Aug 5th. Don’t forget to make a donation on our FB page. 6 rds: 200m Hard, 100m light jog back, 100m Sprint *rest 3 min between rds* *if you don’t need the rest you aren’t going hard enough* Tempo Clean Pull – 4×3@90-95% of clean 4 second from ground to above knee into…
12 min EMOM – Not TnG. Work Technique Min 1-4: 2 Snatches 50-60% 1RM Min 5-7: 2 Sntaches 60-72.5% Min 8-9: 1 Snatch 72.5-80% Min 10-12: 1 Snatch 80%+ (Drop between doubles) *if you cannot squat snatch you will be doing lots of technique work during this time* ** NO POWER SNATCHES** 5RFT 50 D/U…
Congrats Rob & Amanda! Just married!!!! Olympic Athlete Christine Girard Snatches 106 kg (233 pounds) at Ogopogo Weightlifting Championships 2011 in Kelowna, B.C. Strength/Skill -S.D.H.P. 15 MIN. .A.M.R.A.P. 4 Wall Climbs 8 Pistols 12 SDHP’s 75/55
“Goodell” 5 RFT – 400m Run 20 Wall Balls 20/14 14 Kettlebell Swings 53/35 38 reps of “X” X = Round 1: Push-Ups Round 2: Air Squats Round 3: Pull-Ups Round 4: Alternating Lunges Round 5: Burpees This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on…