Wednesday, 6-22-16

Turkey Frittata Ever have those days when you’ve overslept? Wake up in a frantic hurry to get to work on time? Usually, you give yourself plenty of time to prepare a fantastic meal to get your day started. Dohh!! Well now you have a recipe that you can prep for the week just incase you…

NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH Strength/Skill – Hang Squat Snatch – Work up…

Warm up: 3rd at easy pace 10 Banded Pull aparts 10 Banded Tricep Pull Downs 10 Banded Strict Presses :45 sec Wall Squat Hold With a 29min running clock coplete- 0:00-7:00 AMRAP 16 DB Snatch 50/35 14 SA DB OHS (7 each arm) 7:00-13:00 rest 13:00-29:00 AMRAP 30 Power Cleans 135/95 20 Burpees over bar…

Deadlifts 6 X 3 @ 77.5% 15 Min AMRAP 15 Wall Balls 20/14 12 T2B 9 Deadlifts @ 50%

9AM TODAY! Strength;: 3 Position Power Clean: Power, Hang, Floor 6X3 starting at 60% and increasing weight 16 MINUTE ASCENDING LADDER 1 Power Snatch 135#/95# – 50 D/U’s – 15 T2B 2 Power Snatches – 50 D/U’s- 15T2B 3 Power Snatches – 50 D/U’s – 15 T2B……Increase Snatches by 1 Rep

Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary. Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled. Strength: Deadlifts: 5×5 Between 75 and 85% For time: 400 M Run 50 WB Shots…