Wednesday, 5-22-19
I need a head count for BBQ
12 min EMOM
Min 1- 20 Sit Up
Min 2- 15 Hollow Rock
Min 3- 25 med ball twist 20/14
For time –
100 D/U 3:1
50 Lunges
25 Sq. Snatches 135/95
50 Lunges
100 D/U 3:1
I need a head count for BBQ
12 min EMOM
Min 1- 20 Sit Up
Min 2- 15 Hollow Rock
Min 3- 25 med ball twist 20/14
For time –
100 D/U 3:1
50 Lunges
25 Sq. Snatches 135/95
50 Lunges
100 D/U 3:1
Christmas party is Dec 15th. $20.00 per person. Sign ups at the front desk. Every 2:00 for 18 min 1 Power Clean + 3 Hang Power Clean + 1 Hang Sq. Clean For time: 60 Deadlifts 135/95 45 OHS 135/95 30 S2OH 135/95 *20 min Cap*
16 min Ladder by 1: 1 DB snatch 45/30 1 Single Arm DB Thruster 1 Single Arm DB OHS 2 DB snatch 2 Single Arm DB Thruster 2 Single Arm DB OHS 3….. *must use the same arm to complete the rd and then alternate arms* Every 1:30 for 6 sets 2 Sq. Snatches start…
HERE YOU GO MADDIE !!! IT’S POSTED ON THURSDAY NIGHT In Teams of 3: 100 Calorie Row 100 Deadlifts 135/95 80 Calorie Row 80 Power Cleans 60 Calorie Row 60 Front Squats 40 Calorie Row 40 Push Jerks 20 Calorie Row 20 Bear Complex
Skill – Strength – stiff legged deadlifts 4 x 6 @ 70% “OMG Let’s Do ‘Abs!’” AMRAP 20 Minutes 10 reverse crunches with med ball 20 Sit-ups 5 Squat Cleans – 185/135 200m Meter Run
Please be advised, due to a septic problem, classes will be cancelled until further notice. Please spread the word. Thanks
Strength:Every :20 for 5 min 2 Power Clean @ 60% 1 RM Power Clean rest 3 min 12 Min EMOM Even- 15 T2B Odd- 15 Hollow Rocks With a partner complete “Brian” 5 RFT 5 Rope Climbs 25 Back Squats 185/135 *15 Min Cap*