Strength:
5 x 5 of ( 1 + 1/2 back squats )
go down to the bottom position of the squat, come up to half way, back down to the bottom. stand all the way up. That is 1 rep.
4 Rounds for time of:
21 Pistols
18 KB/DB Snatches
15 Kettlebell Swings 53/35
12 Handstand Push-ups
Begins @ :10 past hour 1. Jerks – Work up to a heavy one of each A. 1 Heavy Push Jerk from Back Rack B. 1 Heavy Split Jerk from Back Rack C. 1 Heavy Push Jerk from Front Rack D. 1 Heavy Split Jerk from Front Rack Begins @ :25 mins past hour E.M.O.M.x15…
Strength/Skill – C&J 3-3-2-2-1 15 min AMRAP 5 Wall Climbs 10 T2B 15 m Broad Jump
NO 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH BRING APPROPRIATE CLOTHING FOR OUTDOOR RUN Strength/Skill – Weighted Push-up 15 min. A.M.R.A.P. 1…
Christmas party Saturday, Dec.12th. Strength- Unbroken Deadlifts 15 reps – Lightest weight 10 reps – Heavier than first set 5 reps – Heavier than before 10 reps – Real close to prior set weight 15 reps – Close to second sets weight. (All sets must be unbroken) WOD: You Choose between the three depending on…
Warm-up w/ Burgener Strength – Hang Power Snatch 3-3-3-3-3 W.O.D. – 5 R.F.T. 100′ O.H. Walking Lunges 45/25lb. plate 15 K2E What’s all the hub bub with Grass-fed beef?!? For years, we have let the beef industry feed us an inferior protein from grain-fed cows because it is cheaper and easier to process. What they…
Strength/Skill – HBBS: 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% WOD: Seven rounds for time: 3 Cleans (185/115) 4 Handstand Pushups