Wednesday, 5-29-19
EMOM for 6 min
5 Strict Press
*start light and build. NOT to a heavy 5*
“Incredible Hulk”
20 min AMRAP
5 Deadlifts 115/75
5 Hang Power Cleans 115/75
5 Front Squats 115/75
5 Push Press 115/75
5 Back Squat 115/75
EMOM for 6 min
5 Strict Press
*start light and build. NOT to a heavy 5*
“Incredible Hulk”
20 min AMRAP
5 Deadlifts 115/75
5 Hang Power Cleans 115/75
5 Front Squats 115/75
5 Push Press 115/75
5 Back Squat 115/75
Angie 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats
Important Membership Change Inforamtion Strength/Skill – Deadlifts 3RM 5 RFT 5 Deadlifts 225/155 20m Bear Walk 200m Run
Strength / Skill – Snatch High Pull For time – “Partitioned Grace” – Whats is Grace? See video. 10 Cleans 155/115 Sprint 100m 10 jerks Sprint 100m 10 Clean and jerks Sprint 100m 10 Jerks Sprint 100m 10 Cleans Sprint 100m
Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. PARTNER WOD SATURDAY Strength/Skill – Hang Power Clean 1RM 1-2-3-4-5-6-7-8-9-10 Hang Power Clean 70% of 1 RM H.S.P.U.’S
LEA BLASTING THE WALL BALL!!ROB THE ROCKET READY TO RUMBLE!!DEBS DOIN IT LIKE A CHAMP!! SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes. NEW SCHEDULE effective Thursday 9/8/11 M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM T -TH AM CLASSES 5-6AM, 6-7AM ALL PM CLASSES 4-5PM, 5-6PM, 6-7PM…
15 min to complete 3×8 DB Hammer Curl (superset by 20 banded curls) 3×15 banded tricep pull down 3 sets of 21’s (increasing weight) 3×10 french press (superset by 20 bench dips) 21 min EMOM Min 1- 12/10 AAB Cal Min 2- 60 D/U 2:1 Min 3- 2 Rope Climb 3:1